WOD

2/9/17

Strength: Snatch from blocks (above the knee) Work to a heavy single Metcon: 3 min EMOM MIN 1: 16 OH lunges (95/65) MIN 2 : max effort muscle ups or ring dips MIN 3: 50 double unders Repeat 5x Core: 20 T2B 6 Turkish Get ups (50/35) 3x Boost Post 206 peop
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2/8/17

Strength: Bench Press 5×5 start around 65% and try to increase across Strict pull up (weighted) 5×5 *super set Metcon 30 wall balls (20/14) 20 cal row 30 kb swings (53/35) 20 hspu Rest 1 min 3 rounds 22 min cap
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2/7/17 Comp

Competition Class Barbell : Clean from blocks Work to a heavy single Jerk from blocks Work to a heavy single Metcon 6 min AMRAP 10 power cleans (135/95) 10 bar facing burpees Rest 2min 6 min AMRAP 8 power cleans (155/105) 8 bf burpees Rest 2 min 6 min AMRAP 6 power cleans (185/125) 6
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2/7/17

Strength: Clean from blocks Work to a heavy single Metcon 6 min AMRAP 10 power cleans (115/75) 10 bar facing burpees Rest 2min 6 min AMRAP 8 power cleans (135/95) 8 bf burpees Rest 2 min 6 min AMRAP 6 power cleans (155/105) 6 bf Burpees
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2/6/17

Strength: Front Squat 5×5 Increase in weight Working sets start @70% Metcon: 11 min ladder 3-6-9-12-….. DB THRUSTER (50/35) C2B pull up Core: 1 min plank :30 hollow :30 arch 4x
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2/3/17

Strength Work to a 1rm deadlift (Be careful! Good form please!) 5@45% 3@60% 1@70 1@80 1@90 1@95% 1@1.025% Metcon Open Workout 15.3 14 min AMRAP 7 ring muscle ups (modify to 14 ring dips) 50 wall balls (20/14) 100 double unders Core: 10 strict T2B :30 hollow hold :30 arch hold 3x
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2/2/17 Comp

Competition Class Barbell: 15 min every :90 Power snatch TNG snatch (squat) Hang snatch (squat) *add weight as often as possible Start around 60% Metcon: AMRAP 12 min 12 Bar facing burpee 9 Hang power clean (155/105) 7 Front squat (155/105) Finisher/skill: EMOM 14 min Even: 10 strict
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2/2/17

Strength: 15 min every :90 Power snatch TNG snatch (squat) Hang snatch (squat) *start around 60% add weight as often as possible Metcon: AMRAP 12 min 12 Bar facing burpee 9 Hang power clean (135/95) 7 Front squat (135/95) Core: 4×1 min weighted plank
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2/1/17

Strength: Strict press Work to a 1rm Barbellx10 5@45% 3@60% 1@70 1@80 1@90 1@95% 1@1.025% Metcon: 4 rounds for time 400m run 20 Box jumps (24/20) 15 S2OH (115/75) Core: 30 ab mats :30 plank 30 Russian twist 3x
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