Monday Jan 5,2015

Skill:
4 rounds
Power clean 30 sec on
1 minute rest
155/105
Wod:
20 min running clock
3 min amrap
double unders
7 min amrap
15 wallballs
15 pull-ups
3 min amrap
double unders
7 min amrap
15 wallballs
15 push-ups

Thursday February 5th

In addition to regularly scheduled workouts add:

A) 10×50 unbroken double unders

B) 20 minutes of easy rowing.

Friday Jan. 2,2015

Skill:
Front squat
5×10 (1 warm up set… The rest all count towards 5 sets)
WOD
Row 90 Cal
30 deadlifts 225/155
20 thrusters 135/95
10 strict chest to bar PU

Thursday Feb. 5,2015

Skill:
10 min of PRACTICE: Kipping HSPU
Athletes that have this skill will complete an EMOM of 10/7 kipping HSPU

WOD:
15 min AMRAP
15 Kb swings 50/35
Run 30′
30 Double Unders
Run 30′

Wednesday Feb. 4,2015

Skill:
Accumulate 2 min holding:
Weighted plank 45/35
Accumulate 50 one leg bridge ups per leg.
Accumulate 1 minute at the top of the chin up.
Partner Wod:
Row 2500 m
Partner holds deadlift 225/155