2/5/16: Friday
Back Squat
2×5 @ 70%
then
1000m Row Buy-in
4 Rounds
25 Wall-balls
20 Band Resisted Push-ups
10 Pendlay Rows (135/95)
2/4/16: Thursday: Oly Club 7:30pm
8 Minute EMOM
Even Minutes : 4 Burpee Box Jumps + 6 Touch and Go Snatches
Odd Minutes : 4 Burpee Box Jumps + 4 Hang Snatch + 4 Overhead Squats
then
8 Rounds For Time
8 Hurdle Jumps
5 x 24ft Shuttle Runs
30 Double Unders
2/3/16: Wednesday
Front Squat 1×3 @ 95% then CrossFit Open Workout 15.4 8 Minute AMRAP 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the…
2/2/16: Tuesday: Oly Club 7:30pm
5 Rounds For Reps Level 1 – Max Effort Pull-ups Level 2 – Max Effort Toes to Bar/Chest to Bar Combo Level 3 – Max Effort Toes to Bar/Chest to Bar/Bar Muscle-up Combo then 5 Minute AMRAP 18ft Handstand Walk/1 Wall Walk 5/3 Muscle-ups or 10 Chest to Bar Pull-ups 1 min rest 5 Minute…