WOD: 2000m row, 100 thrusters 45/35 and 50 pull-ups
2/16/16
WOD 1: push-press + push jerk complex (20 minutes to build)
WOD 2: 10 minute AMRAP of:
15 front squats 135/95
10 burpee over the bar
5 dips
2/15/16
20 minute AMRAP of:
5 power cleans 155/105
10 pull-ups
15 WB shots
2/13/16
No Class this Saturday.
2/12/16
WOD: 15 minute AMRAP of
12 push-ups
10 TTB
8 hang to overhead 115/75
(hang to overhead = hang clean and jerk or hang snatch)
(scale for TTB will be 3:1 sit-ups)
(2 burpees every time you break up the hang to overhead)
2/11/16
3 Rounds for time of:
500m row
and
15 Deadlifts 225/155
2/10/16
WOD 1: “Nicole” 20 minute AMRAP of 400m run and max effort pull-ups.
*Score is the total number of pull-ups
WOD 2: Skill work Tabata. Pick two skills, different from the two you chose last week.
(HSPU, Hand Stand Walks, Double Unders, Pistols, Pull-ups, Muscle-ups, Dips, TTB, L-Sit)
2/9/16
WOD 1: 15 minutes to 1 RM Push-Jerk
WOD 2: FGB style.
Wallball shots
SDHP 32/24 kg
Sit-ups
Ball slams
Burpees
2/8/16
WOD 1: 15 minutes of a heavy clean.
WOD 2: 15 minute AMRAP of:
15 clean and jerks 135/95
and
15 Box Jumps 24/20
2/6/16
WOD: teams/3: row 125, push-ups and hang cleans 95/65 – score=cleans and push-ups
*Open gym 10:30-12:00