040914

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Strict Shoulder Press: 5 sets 8 reps @ 65%

 

20 rep max Power Clean

6 x [2 min. hard + 1 min. easy]

 

Total work minutes = 12

Total rest minutes = 6

 

Of the following:

6 deficit hspu (scale as needed)

10 pull ups

30 dbl unders

040814

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Snatch: work to heavy triple from the hang

Clean & Jerk: work to a heavy triple from the hang

 

 

WOD:

 

6 x [2 min. hard + 1 min. easy]

 

Total work minutes = 12

Total rest minutes = 6

OF THE FOLLOWING

 

8  thrusters 115/85#

12 front rack lunges

16 deadlifts

 

 

040714

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Deadlift

60% ×3

67.5%x3

72.5% 3 sets 8 reps

After each set max height tuck jump

2-1-2-1-2

Wod:

5 rounds for time

10 T2B

30 walking lunges

10 squat cleans 95/65#

200m run

Sunday Funday

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Strength: shoulder press: 5×8 @65%

 

5 rounds Cindy, 20 KB swings @ 53/35#, 100m sled drag

 

3 rounds Cindy, 30 KB swings, 150m sled drag

 

1 round Cindy, 40 KB swings  200m sled drag

 

 

Team Saturday

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Team WOD:

 

“I Love AMRAP’s”

 

AMRAP #1

150m Row

15 Air squats

 

AMRAP #2

100m Shuttle run

5 Power Cleans (155#/105#)

 

AMRAP #3

:30 Double Unders

8 Deadlifts (155#/105#)

 

AMRAP #4

10 Pull-ups

10 Wall balls

 

In teams of three, each team has 7:00 to complete each AMRAP. While two members work, one rests. 1:00 rest in between each AMRAP.

 

 

040414

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Back Squat

5×8 @ 65%

T2b Practice

WOD:

Wod:
20 wall balls 20/14
20 v-ups
20 deadlifts 185/115
15 wall balls
15 v-ups
15 deadlifts
10 wall balls
10 v-ups
10 deadlifts

040314

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5×5 Snatch Balance

Work to heavy Jerk from the rack

Wod:

Helen

3 rounds

400m run

21 kb swings

12 pull ups

 

Core: 40 plare sit ups

 

040214

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Bench Press

5 sets 8 reps @ 65%

 

 

 

Wod:

4 x [2 min. hard + 30 sec. off

2 min. break

4 x [1 min. hard + 1 min. off

 

 

12 box jump overs 24/20

10 T2B

5 power cleans 165/105#