Friday, January 30, 2015

WOD
Death by Squat cleans (135/95)*
Rest 3 minutes
Death by Jerks (135/95)*
Rest 3 minutes
Row 1000 m

*1 rep the first minute, 2 reps the second minute, etc. until you cannot continue

Wednesday, January 28, 2015

Strength
Front Squat
7×1

WOD
EMOM for as long as possible
7 KB Swings (24/16)
5 Wall balls (20/14)
3 Pull ups
1 Strict press (95/65)

Tuesday, January 27, 2015

Skill Work
6 mins:
5 muscle ups
40 Dus

WOD
AMRAP 12
250 m row
10 Power snatches (95/65)
20 Box jumps (24/20)

Monday, January 26, 2015

EMOM x 12
3 Squat clean + 1 jerk

WOD
6 min time cap:
3 Rounds:
10 lateral over the bar burpees
10 power cleans (95/65)

then…

50 DU’s
20 Wall balls (20/14)