Wednesday February 8, 2017

So Tomorrow is a throwback workout from 5 years ago…

Partner or individual. Partners share reps and run together. Individual does all reps. Two very different approaches.

49 cal bike/row or 400m run

49 squat cleans 95/65

49 cal bike/row or 400m run

49 jerks 95/65

49 cal bike/row or 400m run

49 power snatch 95/65
Accessory work

1 max effort set every 2 min for 3 sets: Box dips

Tuesday February 7, 2017

Wod:

4 rounds:90 work/:30 rest

1) Row 15/12 cal+max V-Ups

2) 12 Burpees+max Pull-ups 

3) 10/8 cal assault bike+max Push-ups

Accessory work:

3 sets of 80′ walking lunges(farmer hold)

Monday February 6, 2017

Skill: 

:30 on/:30 off x 10 min

Clean and jerk 95/65*

*goal is smooth, linked reps. If you break before the :30 is up; rest until the top of the minute.

WOD:

3 rounds

25 box jump overs 24/20

15 thrusters*

*today you’ve got choices;

Barbell at 95/65

2 db’s at 50ish/35ish

2 kb’s at 53/35

Friday February 3,2017

Skill:Back squats

4-4-4-4-4-4
Wod:

10 min amrap

2,4,6,8,10,etc 

Deadlifts 225/155

3 muscle ups (sc=9 c2b pull-ups + 9 push-ups)

Thursday February 2,2017

Skill:

12 min emom

Push jerk + split jerk*

*focus on sharp movement, fast feet, and no press outs

Wod:

15 snatches 135/95

30 Wallballs 20/14

45 box jumps 24/20

60 kb swings 70/53

45 box jumps 24/20

30 Wallballs 

15 snatches 135/95