Thursday April 16, 2015

Strength
Back Squat
7×3

WOD
3 RFT:
500 m row
15 Front Squats (135/95)
50 Sit ups

Wednesday, April 15, 2015

Skill Work
EMOM x 10
5 Strict Press + 5 Push Press + 5 Jerks

WOD
EMOM x 10
Even: 10 Push ups
Odd: 10 Push Jerks (95/65)
then…
EMOM x 10
Even: 10 Pull ups
Odd: 10 Power Snatch (95/65)

Tuesday, April 14, 2015

Skill Work
AMRAP 8
5 Muscle Ups
50 Double-unders

WOD
AMRAP 12
75 KB Swings (24/16)
50 Cal row
25 Squat Cleans (135/95)
10 Bar Muscle Ups

Monday, April 13, 2015

Strength
EMOM x 8
3 Squat Cleans + 1 Jerk

WOD
Cash in… 20 thrusters (115/75)
21-15-9
Clean & Jerk (115/75)
C2B
Cash out… 20 thrusters (115/75)