Monday Jan. 12,2015

Tabata air squat
Tabata toes to bar(sub V-ups)
Tabata box jump
Tabata no jump burpee
Tabata deadlift 165/115
Rest 4 min
8 min to find
1 rm squat clean and jerk
(No press outs)

16 days out

In addition to the class WOD…

14 min EMOM
2 hang squat snatch 155/105
and
1 rope climb

45 GHD sit-ups
45 hip ext

Friday Jan 9,2015

Skill:
Chin up (kip or strict)
5xME
New set every 4 mins (band scaled athletes so that they can achieve a minimum of 5-10 chin ups)
Wod: 18 min cap
50-40-30-20-10
Box jump overs 24/20
kb Sumo deadlift high pull 70/50
grasshoppers

Tuesday Feb. 10,2015

Skill: Pull-ups
10 min emom or 10 min of practice
Emom will be 10/7 for rx; 16/12 elite.
Wod:
3 rounds
Run 400 m
15 deadlifts 315/225
20′ hs walk
(Scale 60′ bear crawl)

Thursday Jan 8,2015

Skill:
Snatch balance
1 rep every 90 secs for 21mins
Wod: 12 minute cap
3 rounds
Row 500 m
12 front squats 185/125
6 shoulder 2 ovh 185/125