2-25-17

Saturday – 

 

Team/Partner WOD: 

In teams of 2; 

 

A. In 10 min; 

build up to a tough set of 5 reps

Strict Press; 1 barbell - from the ground. 

score is total load combined

 

B. 20 min AMRAP

Teams of 3; 1 person working at a time, 

1 person holding 45/25# bumper, 1 person resting,

split up reps as needed

 

10x Pull Ups 

20x Push Ups 

30x Sit Ups 

40x Wall Ball

500m Row 

2-23-17

Thursday – 

 

A. 30x Turkish Get Ups

total reps - for quality/shoulder stability

 

B. 25 min AMRAP; 

Farmers Walk 100m + 

20x Back Extension

Row 150m

20x Sit Ups

10x Box Jump +Step Down

Run 100m

rest 60 sec active

 

C. Core work as needed 5 minutes

2-22-17

Wednesday – 

 

A. 3 Sets for skill

A1. Jerk Balance x5 @50% or less of max

A2. Hollow Rock x15

A3. Muscle Up Progression 

 

B. Rowing Intervals

Row 250m @high effort, rest 3 min x4 sets

 

C. 12 min AMRAP 

Run 200m 

15x KBS 53/35

30x Double Unders

2-21-17

Tuesday –

 

A. 5 Sets 

A1. 3 position power Snatch

High Hang, below knee, floor

working up to about 70% of max, rest 30 sec

 

A2. Muscle Up Progressions x5-7

work on pulling on the rings/transition, 

or MU work, rest 60 sec

 

B. 3 Sets

Snatch Extension x5 reps @90% of max; 

one set every 2 min for 6 min 

 

C. 2 min on; 1 min off, AMRAP of; 

1. 2 min AMRAP

7x DB Thruster 

7x CtB Pull Up

 

2. 7x DB Thruster

7x Burpee

 

3. 7x Burpee

7x CtB Pull Up

 

4. 7x DB Power Snatch [switch arms as needed]

7x Single Arm DB Thruster [switch arms as needed]

 

Try to stick with Open weights 50#/35#

2-20-17

Monday – 

 

A. 3x Power Clean + 3x Front Squat + 3x Split Jerk; 

one set every 2 min for 10 min; working up to a moderate set

 

B. 10 min Alt EMOM

1. HSPU x5-10 reps for techinque

2. DB/KB Overhead Walking Lunge x5-7 each leg 

     - sub front rack position

 

C. 5 Rounds for time

5x Power Clean 165/110#

10x Toes to Bar