1.16.18

 

Strength

Back squat

  • 5RM

WOD

4 RFT

  • 15 deadlifts 225/135
  • 15 ring dips
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1.15.18

 

Strength

Cleans (not power)

4X5 @75-80%

WOD

3RFT

  • 50 double unders
  • 15 toes to bar
  • 10 snatches 115/85
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1.12.18

 

Strength

Snatch (not power)

4X5 @70-75%

WOD

EMOM 20

  • Odd minutes-250m sprint
  • Even minutes-12 dumbbell ground to overhead 50/35
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1.11.18

 

 

Strength

Push jerk

5×4 @80%

 

WOD

Skill day

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1.10.18

 

WOD

3 RFT

  • 800m run
  • 10 power snatch 115/85
  • 15 hspu-strict
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1.9.18

 

Strength

Back squat

  • 5×5 @90% of 5RM from 1/3/18

WOD

For time

  • 50 wall balls 20/14
  • 150 double unders
  • 20 bar muscle ups
  • 150 double unders
  • 50 wall balls 20/14
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1.8.18

 

Strength

Clean complex

every 90 seconds for 9 minutes complete 2 complexes @70%

Power clean-push jerk-front squat-hang clean-split jerk

 

WOD

3RFT

  • 10 ohs 135/95
  • 15 lateral bar hop burpees
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