Sunday, February 15, 2015
Monday Feb 16, 2015
15 min to Set 1 RM Jerk - Push or Split
5 Muscle Up in Band
Wod - 9 min AMRAP: 3 min Max Rep Power Cleans 75#
3 min Max Rep Front Squats 75#
3 min Max Rep Shoulder to Overhead 75#
5 min EMOM: Ring Dips - As many as you can get in 20s, Rest the remainder of the minute.
Post Total Reps
50 GHD Situps
Thursday, February 12, 2015
Friday Feb 13, 2015
5 min EMOM: 6 Snatch Grip Deadlifts 85#
Wod - For time: 2,4,6,8,10 Rep rds of - Pullups
Power Cleans 75#
Box Step Ups 20" 33# Barbell on back
50 Situps
Wednesday, February 11, 2015
Thursday Feb 12, 2015
15 C2B Pullups
3rds NOT timed - 5 Squat Cleans 60%
3 Squat Cleans 70%
1 Squat Cleans 80%
This should take no more than 10 minutes
Wod - 15 min AMRAP: 15 Box Jumps 20"
12 Kb Swings 36#
9 HSPU
30 Hip Ext
3rds NOT timed - 5 Squat Cleans 60%
3 Squat Cleans 70%
1 Squat Cleans 80%
This should take no more than 10 minutes
Wod - 15 min AMRAP: 15 Box Jumps 20"
12 Kb Swings 36#
9 HSPU
30 Hip Ext
Monday, February 9, 2015
Tuesday Feb 10, 2015
6 min EMOM: 5 Thrusters 55#
Wod - For time: 500m Row Buy in
5rds 5 Front Squats 85#
5 Pullups
500m Row Cash Out
6 min EMOM: 3 Snatches 75% 1RM - No t Touch N Go, Reset each rep
50 GHD Situps
Sunday, February 8, 2015
Monday Feb 9, 2015
15 min to set 1RM Sq Clean
Wod - 6rds for time: 2 Band Muscle Ups
4 Deadlifts 115#
2 miles on Airdyne for time
3x10 Bicep Curls
30 Reverse Hypers
Friday, February 6, 2015
Saturday Feb 7, 2015
8 min EMOM: 3-6 Pullups
Wod - 5rds for time: 2 Sprints to Back of Gym and Back
8 SDHP 55#
3x10 Back Ext
Thursday, February 5, 2015
Friday Feb 6, 2015
3x8 Push Press
3min AMRAP: Back Squat 75
Wod - For time: 10 Banded Muscle Ups
30 OHS
2x10 Bicep Curls and Tri Ext
30 GHD Situps for time
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