Strength:
Load barbell up with your bodyweight (e.g. for Dale - 195)
5 - Deadlift
4 - Hang Power Clean
3 - Push Press
2 - Front Squat
3 Rounds - if you cannot do your bodyweight choose a challenging weight. The goal is to not set the barbell down. Rest as much as needed between rounds

Finisher:
Prowler/Butcher Relays
5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds

S.W.O.D.

P.P. "or" Squat 5-5-5-3-3-3

"Leap This"

18min A.M.R.A.P

50m Broad Jump
10 Combo's
10 Med Ball Slams 20/12
10 Mountain Climbers (Each)
100 Single Jumps (Jump Rope) or 50 DUB's

*Coaching notes: Please keep count of your rounds for scoring.

Strength: Snatch practice for 12.2 WOD.

Worked up to 55#, highest I've done!

WOD:

3 Rounds
40 Lunges (each leg = 1)
30 Box Jumps @ 20" (16")
20 V-Ups
10 Ring Dips (used blue band)

---

Snatch: Need to work on keeping bar as close to body as I can and getting under it more.
Box Jumps: So bummed to go back to 16", but after the lunges could not do the 20".
Ring Dips: Need to work on keeping hands rolled out (11 and 1) when up to save muscle power.

10min AMRAP

30 snatches (45)
30 snatches (75)
30 snatches (105)
Max reps

Three rounds of:
20 Double unders (60 Singles)
20 Squats
20 Supermans
20 Kettlebell swings, 1 pood
20 Burpees

Round one is one minute long, round two is two minutes long and round three is three minutes long. There is a one minute rest between rounds. Record number of reps accomplished per round.

reps: 60, 86, 100 (singles, 1 pood)

TUESDAY 120228

Weighted pull-ups 1-1-1-1-1-1-1 reps

BW - 10 - 20 - 30 - 35- 40(f) - 40(f) - 35

35 is a new PR, but lets face it, I have a long way to go. BW = 225lb

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill

1 k row time trial
2 attempts.

WOD

5 hspu
5 cleans (165,110)
25 jack knife sit ups

4 rounds for time.

MAD MOBI

corner stretch
shoulder bully
press ups
thoracic ext on the wall

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill
7 Minutes practice chest 2 bar pull ups
work technique and quality.

wod
part 1
with a kip
5 minutes of toe 2 bar hand release "Cindy"

substitute toe 2 bar for pull ups and use hand release push ups

Part 2
In 10 minutes
run 400 meters between each round of

20 kb snatch
20 air squats
20 back extensions (supermans)

score reps (start with the 400)

Mad Mobi

Roll calf w barbell
roll quad w barbell
press ups
IT band up and over.

Power Clean 30/40

1st minute 1 Power Clean
2nd minute 2 Power Cleans
3rd minute 3 Power Cleans
and so on until failure

40kg, 14 completed minutes and 12 reps in the 15th

30-20-10

SDHP #95/65(DL #115)
DU(Row 300, 200 100)