Tuesday February 14, 2017
Strength: Floor press 5×3 Clean progression Jerk progression WOD: CFG Open 13.4 7:00 AMRAP 3 clean and jerk (135/95) 3 toes to bar 6 clean and jerk (135/95) 6 toes to bar **Keep adding 3 reps each round until time is up
Monday February 13, 2017
Strength: Back squat 5×4 (3 second pause at the bottom) press 5×5 WOD: CFG Open 14.3 8:00 AMRAP 10 deadlift (135/95), 15 box jumps (24/20) 15 deadlift (185/135), 15 box jumps (24/20) 20 deadlift 225/155), 15 box jumps (24/20) 25 deadlift (275/185), 15 box jumps (24/20) 30 deadlift (315/205), 15 box jumps (24/20) 35 deadlift…
Bonus WOD 2/6-2/10 Regionals 2014.7
Regionals 2014.7 Event 7: For time: 64 pull ups 8 overhead squats (205/135) 6 minute time cap
Friday February 10, 2017
Strength: Thrusters 4×3 – add weight each set Bent over rows 4×5 – add weight each set WOD: .5 mile assault bike 800m run 800m row
Thursday February 9, 2017
Strength: Alternating sets of: Deadlift 5×4 – add weight each set Overhead ball slams 5×5 WOD: 12 minute AMRAP 1 ring muscle up 1 handstand push up 1 ground to overhead (135/95) Add 1 rep each round (2-2-2, then 3-3-3, etc.)