Tuesday March 24, 2015
Strength: 6 x 3 snatch (full squat) 6 x 3 behind the neck push press WOD: Timed rounds 8X Run 200m (rounds start every 2:30)
Monday March 23, 2015
Warm up: (repeat for both heats) (about 10 minutes) Measure/set line for handstand push ups (for Rx only) 25 jumping jacks Clean progressions (work up in weight) – 3 to 5 sets of 3 Push press (work up in weight) – 3 to 5 sets of 3 WOD: (done in 2 heats) 15.4 8 minute…
Friday March 20, 2015
Strength: 3×8 press 3×8 front squat WOD: 7X 3 deadlifts with snatch grip 3 snatch Take about 1:00 between rounds to add weight If you let go of the bar before all 6 reps in the round are complete — do 10 burpees as penalty Record weight from last round as score
Thursday March 19, 2015
Strength: Snatch progression WOD: 4X Run 400m 15 thruster (95/65)
Wednesday March 18, 2015
Strength: 3×6 overhead squat 3x(10+10) russian twists WOD: 12:00 EMOM 5 hang power cleans (135/95) 10 pull ups