Friday, 27 February 2015

Open WOD...enjoy the extra sleep in time!
Meet at 0530 in the powerlifting room:

2015 OPEN ATHLETES
1. ConditioningAMRAP 12 of:
30 Calorie Row
15 OHS 115/80
Sub either sdhp for row or ohs with dumbells...pick your poison

2. Skills
EMOMx10
Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.

Monday, 24 February 2015

Meet at 0530 in the powerlifting room:


1. Conditioning
“TEAM OPEN TEST”
Teams of 2 complete AMRAP 20 of (cut in half if alone):
100 WB
100 DU
80 Box Jumps, 24/20
80 TTB
60 C2B
60 Burpees
40 Cleans, 145/
40 Jerks
20 Snatch
20 MU
2. Squats
A. 3-Rep Heavy Front Squat
B. 10-Rep Heavy Back Squat
3. Burner
5 RFT:
10 Burpees
35 Double unders

Saturday, 21 February 2015

On your own...

1.  Conditioning
A
MRAP 15:
21 WB (20/14)15 Cal Row9 Deadlifts (225/155)

Friday, 20 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
15-12-9:
Thruster (115/80)
CTB PU
Immediately into…
15-12-9:
Burpee BJ (24/20)
Squat Clean (115/80)
2. Clean and Jerk
EMOMx12:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.

Thursday, 19 February 2015

Recovery day...work some skills in!

Wednesday, 18 February 2015

Meet at 0530 in the powerlifting room: (should be able to get access into back room by talking to front desk)

1. Clean
7×1 Squat Clean at 90%
2. Squat
5RM Back Squat, Climbing
3. EMOMx15
5 Rounds of:
Min 1: 7 Back Squat from a rack (70% of 5RM)
Min 2: 20 GHDSU
Min 3: Shuttle Sprint for time (2x: 10m out and back, 15m out and back)