1-21-17

Saturday –

A. Clean and Jerk
one set every 2 min for 12 min
2x50
2x60
2x70
[1x80] 3 Sets

B; 3 Sets
Clean Extension x5 reps @90-100% of max
one set every 2 min for 6 min

C. Open WOD 12.3

18 min AMRAP
15x Box Jump 24/20
12x Shoulder to Overhead 115/75#
9x Toes to Bar

1-20-17

Friday –

A. Snatch; [full, not touch & go]
one rep every 90 sec for 12 min
2x 50%
2x60%
2x70%
1x80
[1x85%]4 sets

B. 20 reps for time @70% of max - full snatch.

C. WOD:

Alt EMOM 12 [4 sets each]
1. Strict Pull Ups AMRAP in 60 sec
2. Burpee x12
3. Row for Cal 15/12 cal

-Score is Total Pull Ups-

Thursday –

A. Row; 250m HARD,
rest about 3 min x3-4 sets

B. WOD:

30 min AMRAP
Run 200m
100' Farmers Walk
20x Sit Up
30x Walking Lunge [15 each leg]
10x Back Extension
rest 30 sec after each set

Wednesday –

A. Gymnastic Skill
3 Sets
A1. Kipping HSPU for skill [not for max] 5-10 reps
A2. Hollow Rock x15
A3. Banded Muscle Up Transition x5 or ring row x8

B. Strict Press
One set every 2 min
10x50%
8x60%
8x65%
5-6x70%
5-6x75%

C. WOD:
10 min AMRAP
15x 75/53# Power Snatch
30x Double Under

Tuesday –

A. 12 min Alt EMOM
A1. Hang Squat Clean; 3 reps;
--50, 60, 70, 80, 80-85, 80-85%
A2. Ring Dip x3 weighted or Slow Negatives & support work

B. 3 Sets
Pause Front Squat; x3 reps
One set every 2 min;

C. WOD:

4 min AMRAP @high effort!
15xBurpee
15x Pull Up [CtB for advanced]

Rest 4 min

4 min AMRAP
20x Wall ball
10x Pull Up

Monday –

A. Snatch;
one set every 2 min for 12 min; 6 sets
2x Snatch Extension + 2x Hang Power Snatch +2x OHS
working up to 70% of max - focus is on technique

B. Back Squat;
one set every 2 min for 10 min;
3x60%
3x70%
3x80%
2x85
5x80%

C. WOD
"Inappropriate but Fun"

AMRAP - 5min
5 Overhead Squat: 95/65#
10 Hand Release Push Ups
15 V-Up

-Rest 2 min-

AMRAP - 4min

5 Overhead Squat: 95/65#
10 Hand Release Push Ups
15 V-Up

-Rest 1 min-

AMRAP 3min

5 Overhead Squat: 95/65#
10 Hand Release Push Ups
15 V-Up