Saturday –
A. Clean and Jerk;
2+1; working up to a tough set of 2 squat cleans,
then 1 split jerk;
Partner WOD:
For Time:
A. 4 x 400m relay run
B. 5 rounds
20 Ball Pass sit ups
20 Wall Balls
C. 100 Burpees over Planking Partner
2-17-17
Friday –
A; 3 Sets for skill
A1. Strict Pull Up; AMRAP [or sub to ring row]
A2. Hollow Rock x15
A3. Muscle Up transition work x5-7
B. Snatch;
One rep every 90 sec for 12 min
50, 60, 70, 80, 85% across for quality.
C. "Amanda"
9-7-5 reps for time;
Muscle Up
Snatch 135/95#
or;
15-12-9,
Squat Snatch 95#/65#
CtB or Chin Over Bar Pull Ups
+Burpees or Dips
2-16-17
Thursday –
A. 30 min AMRAP
a. Run 200m
b. Box Jump + Step Down x9 24”/20”
c. Bumper Plate overhead walking lunge x12 total steps 45/25
d. Overhead Bumperplate Sit Up x15 45/25
e. Row 150m
rest 30 sec after each set.
B. Side Plank;
max effort L/R Side
2-15-17
Wednesday –
A. Deadlift
One set every 2 min for 10 min;
10x50
8x60
6x70
6x75
4-5x80%
3-4x85%
B. For time;
50x Double Unders
50x KB Swing [heavy]
50x Double Unders
50x KB Front Rack Walking Lunge
50x Double Unders
50x Burpee
50x Double Unders
50x single arm KB Push Press [switch arms as needed]
50x Double unders
2-14-17
Tuesday –
A. Front Squat + Split Jerk;
2+1;
One set every 2 min for 14 min
B. Thruster x3
one set every 2 min for 6 min;
working up to a tough set of 3 reps
C. 3 min AMRAP; rest 2 min
1. 10x OHS 95/65# + 10x CtB Pull Ups
2. 7x OHS 115/75# + 7x CtB Pull ups
3. 5x OHS 135/95# + 5x CtB Pull Ups
2-13-17
Monday –
A. Power Clean Complex
2x Hang Power Clean + 2x below knee +
2x Power Clean; unbroken;
one set every 2 min for 10 min;
working up to a tough set.
B. alt EMOM 20 [5x each station]
1. 7x Power Clean -
working up in weight each set if possible
start at 50% of max
2. Ring Dip x 15-18 reps,
3. Row 12/9 Cal
4. Toes to Bar x10-15 reps