Wednesday 1-20-16
Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33
Tuesday 1-19-16
Strength Snatch Complex- 7 sets increasing weight Power Snatch + OHS WOD 5RFT- 5 Burpee over bar 10 Deadlift 275/205 20 Box Jump 20″/18″
Monday, 1-18-16
No 5am class today! I’d like to welcome our newest challenge members. We have a great 6 weeks ahead of us!! Warm up with a partner: 100, 200, 300, 200, 100m interval rowing. Strength: Front squat Heavy single 10 min amrap: 20 wall ball 35 d/u’s Rest 3 min For time: 20 mu
Saturday 1-16-16
5 RFT: 35 Air Squats 30 Wall Balls 20/14 25 Cal Row 20 Power Snatch 95/65 15 Burpee over Bar
Friday 1-15-16
Strength 15 Min EMOM- 0-4 min 1 Snatch 65-75% of 1 RM 4-8 min 1 Snatch 75-85% of 1 RM 8-15 min 1 Snatch 85+% of 1 RM WOD Buy-in 100 D/U then.. 6RFT: 3 Power Clean 155/105 6 shoulder to overhead 10 walking lunge (front or back rack) * Barbell work must be unbroken….