2/28/14…WOD

2/27/14…WOD

Warm up:TC

Skill/Strength:

Push Jerk/Split Jerk

  • 8×2 (Ascending in weight) last 2 should be heavy

WOD:

14 MIN AMRAP

  • 5 0 AB-MAT sit-ups
  • 40 Wallballs 20/14
  • 30 Box Jumps 24/20
  • 20 Shoulder to Overhead 115/75
  • 100′ Walking lunge with Plate 45/25

2/24/14…WOD

Warm up:TC

Skill/Strength:

Squat Cleans

  • 3×3 High Hang (Work Speed)
  • 2×3 Hang Clean (Increase Weight)
  • 3×1 Full Clean

WOD:

For Time:

  • 100 DU
  • 9 Squat Clean->Thruster 135/95
  • 75 DU
  • 15 Squat Clean->Thruster 115/75
  • 50 DU
  • 21 Squat Clean->Thruster 95/65
  • 25 DU

2/21/14…WOD

Warm up:TC

Skill/Strength:

Snatch

  • 3×3 High Hang Snatch (Work Light/Speed)
  • 3×2 Hang Snatch (Add weight)
  • 3×1 Full Snatch

WOD:

20-15-10-5

  • Power Snatch 75/55
  • T2B

7 MIN Time cap

@ 10 MINS on clock do—- 100 AB-MAT sit-ups for time

 

2/19/14…WOD

Warm up:TC

Skill/Strength:

  • Strict Press 5×5 @ 70-75% of 1 RM—AMRAP last set

WOD:

For time:

Buy In:

  • 50 CAL Row

3 Rounds

  • 5 Shoulder to Overhead 155/105
  • 10 Front Rack Lunges 155/105
  • 15 Pull-ups

Cash out:

  • 5 0 wallballs 20/14

 

2/18/14…WOD

Warm up:TC

Skill/Strength:

  • Rope Climbs 5×2
  • Super Set after each Rope Climb do 6 Rings dips

WOD:

6 MINS to Find

  • MAX height Box Jump

Rest 2 MINs

  • 1 MIN Max HR Push Ups

Rest 2 Mins

  • Max DU in 2 MINS

Rest 2 MINS

  • 1000m Row for time
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