Wednesday February 4, 2015
Strength: Alternating: Overhead squat 8×2 (go light – 60-65% of 1RM) Windmill 8×3+3 WOD: 4X 25 wall ball shots (20/14) 10 power snatch (115/75) Rest 1:00
Strength: Alternating: Overhead squat 8×2 (go light – 60-65% of 1RM) Windmill 8×3+3 WOD: 4X 25 wall ball shots (20/14) 10 power snatch (115/75) Rest 1:00
Strength: Alternating sets of: Tire flips 5 x 5 Kettle bell suitcase lifts 5×5+5 WOD: 3X Run 800m Rest 1:1
Strength: Snatch progression: Snatch grip press, snatch press under, drop snatch, sotts press, slow motion muscle snatch, mid-thigh muscle snatch, above the knee muscle snatch, tall snatch, snatch to quarter squat, snatch to half squat, snatch to full squat WOD: Jackie Row 1000m 50 thrusters (45/25) 30 pull ups
Strength: Power clean 5×3 Turkish get up 5×2+2 WOD: 9:00 AMRAP 5 Handstand push ups 10 Box jumps (24/20) Run 200m
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: 800m run – buy in 3X 18 wall balls 9 chest to bar bull ups