Thursday, 4-17-14
Strength/Skill – Weighted Push-up 4 x 3
7 Minute Ladder
3 Clean and Jerk – 103/155
3 Toes to Bar
– REST ONE MINUTE
7 Minute Ladder
3 Deadlift – 103/155
3 Lateral Burpees over the bar
Strength/Skill – Weighted Push-up 4 x 3
7 Minute Ladder
3 Clean and Jerk – 103/155
3 Toes to Bar
– REST ONE MINUTE
7 Minute Ladder
3 Deadlift – 103/155
3 Lateral Burpees over the bar
10 MIN AMRAP 5 C2B Pull Ups 10 Med Ball Push Ups 15 Med Ball Twists 20/14 3 Position Clean Build to a Heavy Complex High Hang, Knee, Floor Reverse Lunges 3 Sets of 10 Bar on the Back Rack Position Romanian Deadlifts 2 Sets of 20 Bar descends to mid-shin, but does not touch…
Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5 WOD: 50-40-30-20-10 Over Head Plate Lunge (45/25) KB Swing (55/35)
A.F.A.P. w/a partner 80 box jumps (24/20″) 100 wall balls (20/14#) 120 med ball sit-ups 140 D.U.’s 600m row (each partner does a 200m row each and a 100m row each, alternating) Complete al of the reps of one movement before moving on. Can be split up however you want, but only one partner can…
Strength: 12 min EMOM: 5 Deadlifts @75% 5 weighted strict Pull Ups Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% Every 90 sec for 5 sets 5 reps at 75% of 1 RM 10 T2B 20 Alt Lunges 30 Box Jumps 40 Sit Ups 30 Box Jumps 20 Lunges 10 T2B
Skills 15 min Handstand walk practice WOD 25 Min EMOM Min 1- 65% of 1 RM Sq. Snatch Min 2- 70% Min 3- 75% Min 4- 80% Min 5- 85%
Strength/Skill – 100 double unders 60 kb swings 1.5/1 50 plate situps 45/25 40 wall balls 20/14 30 hang power cleans 95/65 20 sdhp 95/65 10 OHS 95/65 1 sled push 100/50 100 double unders