Wednesday February 8, 2017
Strength: Alternating: Front squat 5×3 Push press 5×2 WOD: 16 minute EMOM 2 snatches
Tuesday February 7, 2017
Strength: Alternating sets of: Power clean 3×3 at working weight 3×1 turkish get up (3 sets of 1 per side) WOD: 9-7-5 Overhead squats (95/65) Over the bar burpees Rest 2:00 then 7-5-3 Overhead walking lunges (95/65) Bar facing burpees
Monday February 6, 2017
Strength: Back squat – work up to heavy single then drop to 90% for 4 sets of 2 Press 4×3 WOD: Nicole 20 minute AMRAP Run 400m Max Effort pull ups (once you come off the pull up bar, go out for the next run)
Bonus WOD 1/30-2/3 Regionals 2014.6
Bonus WOD: Regionals 2014.6 Event 6: For time: 50-calorie row 50 box jump overs, 24/18 in. 50 deadlifts, 180/120 lb. 50 wall-balls, 20/14 lb. 50 ring dips 50 wall-balls, 20/14 lb. 50 deadlifts, 180/120 lb. 50 box jump overs, 24/18 in. 50-calorie row 21 minute time cap
Friday February 3, 2017
Strength: Clean (full squat) 5×5 Split jerk 5×5 WOD: 6X Run 200m 5 deadlift (95/65) 5 thruster (95/65) 10 V-ups