2/12/15: Thursday:
Strength: Clean and Jerk
8 Minute EMOM x 3 Reps at 80% of 1RM
All Reps Should be Touch and Go
WOD: 13 Minute AMRAP
5 – 15yd Burpee Sprints
10 – Pistols
15 – ABMSU
2/11/15: Wednesday:
Strength: 10 Minute EMOM
1: Bench Press x 10 Reps @ BW
2: ME Pullups (Strict C2B, Strict, Negatives)
WOD: For Time
100m Run
10 – 20: S2OH (115/75)
100- 20: DU
Increase S2OH by 2 Each Round/Decrease DU by 20 each Round
2/10/15: Tuesday: Oly Club Tonight at 7:30pm:
Skill: 15 Minute EMOM
1: 10-12 Ring Dips w/ 2 Second Hold at top
2: 10-12 Ring Rows w/ 2 Second Hold at top
3: 10 – Box Jumps w/ Step Down (24/20″)
WOD: 3 Rounds
2:30 – ME Target Burpees (6″)
1:30 – ME Front Squats (135/95)
1:00 – Rest
2/9/15: Monday:
Strength: Snatch
8 Minute EMOM x 3 Reps @ 80% of 1RM
All Reps should be Touch and Go
WOD: For Time
21 – 15 – 9
400m Run
Deadlifts (225/155)
