Archive | February 2016

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17 February WOD 

Strength: 7×1 split jerk  WOD: 40-30-20-10 Wallballs 20/14 KB swing 2/1.5 *extra work  30 or 45 or 60 ghd sit-ups  Advertisements

16 February WOD 

Strength: 7×1 snatch WOD: 8 min AMRAP  -3 ohs 115/75 -3 bar facing burpees -6 ohs 115/75 -6 bar facing burpees  -9 ohs 115/75 -9 bar facing burpees  … *extra work 21-15-9 Pull-ups Push-ups 

15 February WOD 

Strength: 5-5-3-3-3-1-1 front squat  WOD: 5 rounds  9 SDLHP 115/75 18 box jumps 24/20 *extra work  3 rounds ME double unders  *rest 1 minute between rounds 

12 February WOD 

Strength: 3×5 @60% of 1rm back squat  WOD:  50 sit-ups  60 ft farmers carry 50 double unders 40 sit-ups  60 ft farmers carry 40 double unders 30 sit-ups 60 ft farmers carry 30 double unders  20 sit-ups  60 ft farmers carry 20 double unders  10 sit-ups  60 ft farmers carry 10 double unders  *extra work  […]

11 February WOD 

Strength: 7×1 hang power cleans + 1 front squat WOD: 5 min AMRAP  -10 deadlifts 275/185 -10 bar facing burpees 2 min rest  3 min ME cal row  2 min rest  5 min AMRAP  -7 hang snatch 95/65 -14 toes 2 bar  *extra work 21 weighted pull-ups 

10 February WOD 

Strength: 5-3-3-3-1-1 strict press WOD: 10 min AMRAP  3 box jumps 24/20 3 HSPU  3 KB single arm snatch 2/1.5 6 box jumps 24/20 6 HSPU  6 KB single arm snatch 2/1.5 9 box jumps  9 HSPU  9 KB single arm snatch 2/1.5 … *extra work 2000 m row TT

9 February WOD 

Strength: 7x 1 snatch grip deadlift + 1 hang power snatch + 1 OHS WOD: “Elizabeth” 21-15-9 reps of:
Clean 135/95 pounds
Ring dips *extra work 21 strict toes 2 bar