090514

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Work to 3rm hang squat clean

Wod;

2-4-6-8-10-12-14-16-18-20

Wall balls 30/20 w/30 dbl under between sets

5 cal row penalty(tacked on at the end of the wod) for every  break on wall balls and ever miss on dbl unders

 

Core 3xme plank with 30 sec rest between sets

090514

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BUILD TO 5 REP MAX THRUSTER

SKILL

50 PARTNER PISTOLS

WOD

15-12-9-6-3 REPS

HSPU

HANG POWER CLEANS 115/75#

 

CORE: 60 RUSSIAN TWISTS

090414

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Work to heavy triple high hang snatch and clean

Jerk (work depth and speed for medium heavy double)

20 rep max thruster

WOD

30 POWER SNATCHES FOR TIME 135/95#

(starting with and emom 1 legless rope climb)

090414

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Power snatch

EMOM 9

3@70%

Gymnastic Strength

3x Me unbroken strict hspu into kipping hspu without coming off the wall

WOD

AMRAP 10 MIN

20 Box jump overs 24/20

15 t2b

10 deadlifts 225/155#

 

 

090314

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Bench Press 8×3@65%

Pause bench 1″ off chest 2×5 AHAP

Skill:

200 dbl unders for time

WOD:

1min max effort cal on the rower (even minutes)

2 clusters AHAP (odd minutes)

repeat this until you hit 150 cal on the rower

090214

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1&1/4 front squats ( go below parallel come up 1/4 go back down and then come all the way up)

Work to heavy double

3 press+2 push press+1 jerk

Work to heavy complex

Wod:

12 dbl kb front rack lunges 53/35#

14 ghd sit ups

16 cal row

X 5 rounds

090214

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Hang clean+3 front squats+1 jerk

Work to heavy complex with small jumps

Gymnastics strength:

3 sets of 3 weighted pull ups+5 strict pull ups+7kipping pull ups without coming off the bar

WOD:

10 FRONT RACK LUNGES 135/95#

15 hr push ups

200m run

X 5 rounds