3-1-17

3-1-17

skill/strength
hang power clean into squat clean on the min 15 min
work up to heavy double

wod
40 toe to bar
20 hang power clean (115/75)
20 toe to bar
15 hang power clean (115/75)
10 toe to bar
10 hand power clean (115/75)

cash out
3 x 10 seated db press

2-27-17

skill/strength
Front squat 5×5 @ 70-75 every 3 min superset with banded shoulders

Wod
10 min amrap
10 handstand push ups 4″ deff (scale bear push ups on plates)
20 cal row
30 pistols (scale progression 1)

cash out
200m walking lunges

2-24-17

skill/strength
Clean and jerk pause 2 sec at the knee on the min 15 min start light and work up

wod
8 min amrap
3 handstand push up
3 cleans (185/135)
6 hspu
3 cl
9 hspu
3 cl
12 hspu
6 cl
15 hspu
6 cl
18 hspu
6 cl

2-23-17

skill/strength
sumo deadlift8 x 2 every 90s
Superset with 3 high jump landing in half squat

Teams of 2 (find someone you don’t really know and work with them)
15 min amrap
9 deadlifts (155/105)
12 push ups
15 box overs (24/20)

2-21-17

skill/strength
hang squat snatch on the min 10×1 start at 50% and work up

Wod
9-15-21
power snatch (115/75)
burpee over bar
1-2-3
rope climb
15 min cap

then…
50 wall ball for time
20 min total time cap

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