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

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
                          
                         
                         
                         
                           
                           
        

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

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

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

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

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

Thursday Feb 5, 2015

10 min EMOM: Odd 5 Deadlifts 135#
                          Even 5 Ring Dips

Wod - 500m Row Buy in
           3rds for time: 15 Hang Power Snatches 45#
                                  50 Double Unders
           500m Row Cash Out

30 Reverse Hypers    

Tuesday Feb 3, 2015

6x5 DB Snatches - 5 in a row with R then 5 for L for one set.  Go heavier each Set

Wod - 10 min AMRAP: As Many Power Cleans as Possible 75# - Stop every minute and do 6 Pushups

1 Mile for time on Airdyne

Rest 3 min then Repeat

50 GHD Situps for time

Monday Feb 2, 2015

5x3 Snatch Balance 45#

15-12-9 rep rds for time: Thrusters 45# and Pullups

8 min EMOM: 10 Box Jumps 20"

65 Unanchored Situps