Tuesday Feb. 3,2015

Skill:
10 hang power cleans every 3 minutes for 5 rounds
Build up each set. First two sets are warm up.
Wod: 25 min cap
Run 400 m
18 shoulder to ovhd 185/115
Run 400 m
15 shoulder to ovhd
Run 400 m
12 shoulder to ovhd
Elite: run 200 m for every time you break up a set of shoulder to ovhd.
Rx: 9 deadlifts for every time athlete breaks up a set of shoulder to ovhd
Scaled: no penalty

Monday Feb. 2,2015

Skill:
1 mile run
Wod: 14 min cap
8 rounds
8 thrusters 95/65
8 Front squats 95/65
8 burpees

Friday Jan. 30,2015

Sled pull/prowler push
4×50 yrds
All sets super heavy.
Wod:
200 m kb carry 70/53
15 kb swings
15 deficit hspu
200 m kb carry 70/53
12 kb swings
12 deficit hspu
200 m kb carry 70/53
9 KB swings
9 deficit hspu
Men 8″ deficit. Women 4″

Thursday Jan. 29,2015

Skill:
power snatch
3-3-3-3-3
Wod: 18 min AMRAP
75 power snatch 75/55
75/60 calories
75 wallballs
75 double unders

Wednesday Jan. 28,2015

Skill:
5 Push Press EMOM for 15 min. First 5 min are warm up minutes.
Wod:
30-20-10
Box Jumps 24/20
Toes to bar
Shoulder to Overhead 115/75