Skill work: 15 mins
Kipping/Butterfly Pull Up or
Hollow Position
WOD:
Run 800 m
21-15-9 reps of:
Ring Rows
Ring Dips
Run 800 m
2-21-12
Complete the following
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
2-20-12
Strength:
Back Squat
3-3-3-3-3
WOD:
21-15-9 reps of
Clean & Jerk, 115/75
Toes to bar
Double Unders
2-17-12
For Load
Deadlift
5-5-5-5-5
5 Rounds for Total Reps of:
1 Min ME Front Squat, 135/90
Rest 30 Sec
1 Min ME hand-release push-ups
Rest 30 Sec
2-16-12
Complete 3 rounds for time of:
Run 400 m or Row 500 m (chance of rain)
10 Deadlift, 155/95
20 Kettlebell swings, 53/35
30 Abmat sit ups
2-15-12
Strength
For Load: Push Jerk
3-3-3-3-3
WOD
Complete for time
21-15-9 repetitions of:
SDHP, 95/65
Burpees
2-10-12
Skill Transfer Exercises
Burgener Warm-Up
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Hang Snatch
WOD
Run 800 m
75 Med Ball Clean & Throw
Run 800 m
2-9-12
Strength
Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75%
rest 2-3 min. between each set.
-then-
3 rounds for total reps:
45 sec ME Shoulder Press 95/65#
-rest 45 sec.
45 sec ME Pullups
-rest 45 sec.
45 sec ME Push Press 95/65#
-rest 45 sec.
45 sec ME Box Jumps 30/24″
-rest 45 sec.
