3 rounds:
Max rep:
Strictict pull ups
Ring dips

SP: 3x10

Focus: Warm Up to 80% snatch 1RM then 7x1 increasing load each round finding new 1RM (25 minute cap)

Metcon: 11.1 / 14.1 Open WOD

10 Minute AMRAP:

•   30 Double Unders
  

•   15 P. <a href='/journal/movements/1'>Snatch</a>es (75/55)
  

L2 = same snatch wgt & 90 singles

L1 = 50 singles & 15 Swings @ 35/20

Tip – Standards do not require one fluid movement for snatch. Maintain a closer grip than normal so that you do not have as far to go to touch ground

(Please do not drop 10’s & 15’s from over head. If you do it is a NO REP)

Score = 1RM / Rounds + Reps

every 2min for 20min
Modified: 10 rounds for time

7 burpees
5 power clean @ 85kg
3 muscle ups

3 RFT:
12 Deadlift
9 Hang power clean
6 Push Jerk

(Rx:70/47.5kg)

Split Jerk: 5x1 (heavy)

Thursday, 1/28/2016

Focus: Back Squat 1RM

(Warm up & build to find your new BS 1RM)

 

MetCon:

10 min. AMRAP:

5 Pull-Ups (L1- banded; L2- kipping; L3- strict)

10 Pistols (alternating legs)

50 Double Unders (L1- 150 singles; L2- 25 DU; L3- 50 DU)

Score: Weight / Rounds + Reps

EMOM x15:
1. Row/assault bike 10-15 cal
2. Rope climbing 1-5
3. GHD sit ups 10-15

Rest...

EMOM x15:
1. Pistol squat 6-10 (each)
2. HSPU 6-10
3. Skin the cat 2-5

4 Rounds of 30sec ON/30sec OFF
Shuttle run
Burpee (target)
KB Snatch (heavy)

Start up(14)
stretch 4 mins

choose one: 2 mins of jax, mclimbers, high knees, tuck jumps

2rd
6 push ups
8 butterfly sit ups
10 superman

Metcon/Metcon-comp
Emom-14
even-7 squats + 7 squat jumps
odd-7 hrpu + 5 v ups

Finisher
low back smash/stretch
50 temp tantrum