Monday February 20, 2017

Every :90 for 10 rounds3 Front squat
Wod: 15 min AMRAP

2 rounds of Cindy

5 clean and jerk 135/95

2.17.17

Warm up: 3×6 cal row+5 burpees over the rower+4 hspu+3 db ohs+2 mu
17d

15 min AMRAP 

60 cal row

50 burpees over the rower

40 hspu

30 db overhead squats 

20 muscle ups
Then

Recovery row: 10 min at 2:15-2:45
Then

Every 2 min for 3 sets 

Max unbroken c2b
Then 

20 min active recovery bike(arms and legs) every 4 minutes; 15 unbroken wallballs 

Thursday February 16, 2017

Skill

10-15 min practice

Kb snatch 

Get in 3-5 sets of 7 per arm. Build in weight if possible.
Workout:

15 min AMRAP

100 wallballs 20/14

100 double unders

20 kb snatch 53/35*
*alternate whenever.

Wednesday February 15, 2017

Skill

Power Cleans 1-1-1-1-1(find a new 1rm if possible!)

WOD

3 rounds 

Run 400 m

15 shoulder to ovhd 135/95

15 deadlifts 135/95

15 v-ups