2/25

Skill: clean(full depth in the catch)
12 minutes

Work up slow to a heavy single.

*full pause in the bottom. Drive hard out of the bottom.

WOD:
40 pull-ups
50 push-ups
60 air squats
40 kb swings
50 wall balls 20/14
60 burpees

22 minute cap

6/18

A fun workout today…

Skill: overhead squat
7-7-7-7

WOD:
4 rounds
12 medball cleans 20/14
20 med ball see the lights 20/14
200m medball husafell hold 20/14

16 min cap

2/22

Partner WOD 18 minute AMRAP
100 yard front rack lunge 95/65
30 deadlifts 275/155
30 handstand push-ups
60 hang power cleans 95/65

Same bar should be used the entire WOD. Weights get changed out by the athlete while the clock continues to run, so you better be fast!
*if there is someone who has no partner then the rep scheme will be cut in half.

6/13

Skill:
Strict Press
95×3, 45×3
115×3, 55×3
135×3, 65×3
155×3, 75×3
185×3, 85×3
205×3, 95×3
At Highest completed weight, do 4 more sets of 2­-3

WOD:
Row 500 M
20 Deadlift 275/185
30 KB Snatch 53/35
400m Ovhd Carry 135/95

2/21

Nobody is going to like this one!

Skill:
Snatch balance
10×1

WOD 12 min AMRAP
20 snatch(power or full) 135/95
50 toes to bar
60 yard handstand walk