1.19.18

 

Strength

Snatch complex

every 2 minutes for 8 minutes complete

3 complexes @70%

snatch-ohs-hang snatch-ohs

 

WOD

AMRAP 8

• 8 hang power cleans 155/105
• 8 hspu

1.18.18

 

 

Strength

Push jerk

5×3 @85%

 

WOD

Skill day

1.17.18

 

WOD

5 rounds- each for time

• 30 air squats
• 20/15 calorie row
• 10 burpees over the rower
• Rest 3 minutes
• each round is at max effort

1.16.18

 

Strength

Back squat

• 5RM

WOD

4 RFT

• 15 deadlifts 225/135
• 15 ring dips

1.15.18

 

Strength

Cleans (not power)

4X5 @75-80%

WOD

3RFT

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

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

1.11.18

 

 

Strength

Push jerk

5×4 @80%

 

WOD

Skill day

1.10.18

 

WOD

3 RFT

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

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

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