Tuesday February 3, 2015
Strength: Alternating sets of: Tire flips 5 x 5 Kettle bell suitcase lifts 5×5+5 WOD: 3X Run 800m Rest 1:1
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
Strength: Deadlift 5×3 (heavy working weight, same weight all sets) Wall ball sit ups (w partner) 5×5 WOD: 10X 3 shoulder to overhead (135/95) 21 double unders