10.13.17

 

Strength

Hang Snatch @90%

every 2 minutes for 12 minutes

1 hang snatch

WOD

3RFT

  • 400m run
  • 50 double unders
  • 10 ohs 115/85
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10.12.17

 

 

WOD

Skill/Weakness work- 30 minutes

or

make up back squat 1 RM or deadlift 3RM

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10.11.17

Warm up

3 rounds

  • 150m row
  • 12 toe touches
  • 8 push ups
  • :20 squat bottom hold

Strength

Deadlift

3 RM

WOD

AMRAP 15

  • 30 squats
  • 20 hspu
  • 10 deadlifts 225/155
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10.10.17

 

 

Strength

Thruster

  • 2-2-2-2-2

WOD

For time

  • 100m run
  • 27 bar facing burpees
  • 100m run
  • 21 bar facing burpees
  • 100m run
  • 15 bar facing burpees
  • 100m run
  • 9 bar facing burpees
  • REST 3 MINUTES
  • Go back through in reverse order starting with 9 burpees
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10.9.17

 

 

Strength

Back squat

  • 1 RM

WOD

AMRAP 6

Ascending ladder by 2

2-2-4-4-6-6-8-8………..

  • Power cleans 135/95
  • Toes to bar
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10.6.17

 

Strength

Hang Snatch @80% +

every 2 minutes for 12 minutes

  • 2 hang snatches (drop after each rep and reset)

WOD

18-15-12-9-6

  • Power snatches 75/55
  • Single arm dumbbell overhead walking lunges 50/35                  (reps are double)
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10.5.17

 

Strength

Deadlift

5×1 @ 75-80%

WOD

3 RFT

  • 800m run
  • 25 med ball cleans 20/14
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