Monday, 2-1-16
Strength
Front squat heavy double
Wod
4 RFT
21 t2b
15 kbs 70/53
9 push press 115/85
Strength
Front squat heavy double
Wod
4 RFT
21 t2b
15 kbs 70/53
9 push press 115/85
3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb
With a partner: 30 min AMRAP Wall Ball 20/14 10 RDs 4 Rope Climb 3:1 20/15 AAB Cal *One partner is working on the Wall Balls, while other partner is completing the 10 RDs. Partners can switch whenever. When all 10 Rds are complete the other partner can rest while their partner does wall balls.*…
Strength: Power Clean 7 sets of 2 @ 70% WOD: For time- 1000m Row 80 Sit Up 60 Push Up 40 Burpee 20 Thrusters 135/95
WOD AMRAP 20 Minutes 5 Burpees 10 Push Press (95/65)(75/55)(55/35) 10 Pull Ups 5 Wall Climbs – See demo below, scaled version is discussed also.
Strength: Cleans 5X5 @ 65% For time: 135-lb. squat clean thrusters, 10 reps 50 double-unders 135-lb. squat clean thrusters, 8 reps 40 double-unders 135-lb. squat clean thrusters, 6 reps 30 double-unders 135-lb. squat clean thrusters, 4 reps 20 double-unders 135-lb. squat clean thrusters, 2 reps 10 double-unders
W.O.D. 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use 75% of your max from the 15 minutes 5 H.S.P.U’ s