Monday February 1, 2016
Strength: Snatch progression Go through progression with empty bar then Do a couple sets working on getting under the bar at higher weight as time allows WOD: Randy 75 snatches (75/55)
Friday January 29, 2016
Strength: Power clean 5×3 Turkish get up 5×2+2 WOD: 12:00 AMRAP 30 second handstand hold 10 Box jumps (24/20) 10 burpees
Thursday January 28, 2016
Strength: Alternating sets of: Back squat 5×5 (heavy working weight, same weight all sets) Floor press 5×1 (heavy working weight, same weight all sets) WOD: Buy in: 500m row 3X 15 kettle bell swings (70/44) 10 ring dips Cash out: 60 air squats
Wednesday January 27, 2016
Strength: Deadlift 5×3 (heavy working weight, same weight all sets) Wall ball sit ups (w partner) 5×5 WOD: 10 minute EMOM (perform all 9 reps each minute) 3 snatch 3 OH squat 3 toes to bar Record lightest weight used
Tuesday January 26, 2016
Strength: Power snatch 8×2 Mountain climbers 8×4+4 WOD: 10X 3 shoulder to overhead (135/95) 21 double unders