Wednesday 1/27/16
Strength 1 Rep Max Back Squat WOD 5 Rounds 25 Air squats 10 Push Press 115/75
Tuesday 1/26/16
Strength T&G Power Snatches + 1 Snatch Balance + 1 OHS 7 sets of 3 WOD 10 min AMRAP 3 KB Swing 70/53 3 Toes to Bar 6,6,9,9.....
Normal WOD
Strength Weighted Pull-ups 5 sets of 5 reps WOD 15-12-9-6-3 Box Jumps 24/20 Clean and Jerk 135/95
Friday 1/22/16
WOD 3 Rounds for time of: 25 Deadlifts 205/145 25 Wall Balls 20/14 then… 8 rounds 1 min ME row for calories 1 min Rest …
Thursday 1/21/16
Strength Strict Toes to Bar 4 sets of ME WOD 6 rounds of: :45 ME HSPUs :15 Rest :45 Double-Unders :15 Rest
Wednesday 1/20/16
Strength Front Squats 6 sets of 3 reps (with 3 sec pause @ bottom) WOD For time: 21 Burpees 15 Thrusters 115/75 9 C2B 800 m Row 9 C2B 15 Thrusters 21 Burpees
Tuesday 1/19/16
Strength Snatch Pull 6 sets of 2 reps WOD 12 min EMOM 8 KB SNatches 53/35 8 Box Jumps 24/20
Monday 1/18/16
Strength Weighted Dips 5 sets of 5 reps WOD 12:00 min AMRAP 30 Double-Unders 15 T2B 15 Power Cleans 135/95
Friday 1/15/16
Strength Weighted Good Mornings 5 sets of 7 reps WOD 1,000m Row Then, 3 rounds 14 Front Rack Walking Lunges, 115/75 50 Double Unders
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