Friday, 2/3/17

WOD

Open 15.3

14 Minute AMRAP:
7 Muscle Ups
50 Wall Balls (20#/14#)
100 Double Unders

Thursday, 2/2/17

Skill:

4×50′ Overhead Walking Lunge (95#/65#)

WOD:

For Time:
500m Row
40 Alternating Kb Snatch (53#/35#)
1000m Row
40 Alternating Kb Snatch (53#/35#)
500m Row

Wednesday, 2/1/17

Strength:

3×10 Back Squats

WOD:

4×3 Minute AMRAP:
9 Burpee Box Jumps (24″/20″)
12 Toes 2 Bar
15 Calorie Assault Bike
*90 Second Rest

Tuesday, 1/31/17

WOD

7 Minute AMRAP:
3 Power Cleans (205#/145#)
10 Handstand Push Ups

Midline Stability

Alternating Tabata:
Hollow Body Hold
Superman Hold

Monday, 1/30/17

Olympic Lifting Skill:

8 Sets:
1 Power Snatch+1 Hang Squat Snatch

WOD:

3 Rounds For Time:
400m Run
20 C2B Pull Ups
20 Overhead Squats (95#/65#)

Friday, 1/27/17

Strength:

10 Minute EMOM:
4 Push Press

WOD:

Open Workout 15.5

27-21-15-9
Calorie Row
Thrusters (95#/65#)

Thursday, 1/26/17

Skill:

5×10 KB Weighted Pistols (53#/35#)
Or
5×10 KB Lateral Step Ups (53#/35#)
*1 Minute Rest Between Sets

WOD:

For Time:
100 Hang Power Cleans (115#/85#)
*5 Bar Facing Burpees Every Time You Break

Wednesday, 1/25/17

Midline Stability:

8 Minute EMOM
Odd: 100′ KB Farmer’s Carry
Even: 45 Second Plank Hold

WOD:

12 Minute AMRAP
75 Double Unders
10 Deadlifts (245#/165#)
15 Toes 2 Bar

Tuesday, 1/24/17

WOD:

4×5 Minute Rounds
30 Wall Balls (20#/14#)
25 Pull Ups
20/15 Cal Assault Bike
AMRAp Handstand Push Ups

*1 Minute Rest Between Rounds

Monday, 1/23/17

Barbell Conditioning:

Every 2 Minutes for 12 Minutes
1 Power Snatch
2 Over head Squats
3 Power Cleans
4 Front Squats

WOD:

7 Rounds For Time:
7 KB Swings (70#/53#)
7 Burpee Box Jumps (30″/24″)