Wednesday, February 3

AMRAP 15 Minutes
21 Bench Press (135#/80#)
15 GHD Sit-ups
9 Handstand Push-ups

Tuesday

1 rep max deadlift and then

Monday, February 1, 2016

Strength:

Alternating EMOM for 6 minutes

Handstand holds

L-sits

Then:

Five rounds For time:

8 Thrusters (95#/65#)

8 Pull-ups

8 Box Jumps (24"/20")

Friday

Thursday, January 28, 2016

Alternating EMOM between:

Odd intervals (first minute)- 3 Position Pause Snatch Pull (Pause for 2 seconds at each position, checking to to ensure proper positioning. Position 1: At Knees - looking for vertical shins and chest as high as possible. Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot. Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.)

Even intervals (second minute)
Power Snatch
Overhead Squat
Squat Snatch

Wednesday

Skill:

Turkish Get-Ups

Wod: 

Five rounds, each round is 3 minute AMRAPs of work and 1 minute rest. 

5 burpees

4 toes to Bar

20 Double-unders

Tuesday, January 26, 2016

Strength:

Overhead Squat with 3 second pause at bottom

2-2-2-2-2

Wod:

Amrap 14 minutes. 

50 wall ball shots

10 Ring Dips (or 4 muscle-ups)

10 GHD Sit-ups