Wednesday February 18, 2015
Strength: Back squat 5×5 (3 second pause at the bottom) Floor press 5×5 WOD: 12.1 7 minute AMRAP burpees
Tuesday February 17, 2015
Strength: deadlift 5×5 press 5×5 WOD: 13.4 7 minute AMRAP 3 clean and jerk (135/95) 3 toes to bar 6 clean and jerk (135/95) 6 toes to bar 9 clean and jerk (135/95) 9 toes to bar Continue to add 3 to each set until time is up
Monday February 16, 2015
WOD: Kelly 5X Run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Friday Febraury 13, 2015
Strength Establish a 1 RM front squat Establish a 1 RM bench press
Thursday February 12, 2015
Strength 20 minutes to establish a 1 RM snatch WOD Run 800m 50 double unders Run 400m 75 double unders Run 200m 100 double unders