2/22/17 Warm up: 400m run/row pvc work and spend some time with the foam roller. 25 jumping jacks 20 sit ups 15 air squats 10 push ups 5 pull ups Skill/strength: Clean and Jerk Yes full squat. Warm up with an empty bar. Then 7×1 building. Wod: 7RFT 7 hang power cleans 115/85 7 front…

2/21/17
Warm up: group

Strength: Team row

Wod:
20 down to 2 Push Press 115/85
2 up to 20 Back Squat 115/85
5 T2B after every round.

example:
20 push press
2 back squat
5 t2b
18 push press
4 back squat
5 t2b
16 push press
6 back squat
5 t2b
and so on……

2/20/17 Warm up: 400m row w/pvc 7-10 reps of: pass through figure 8’s squat therapy 15 jumping jacks 15 air squats 15 sit ups 10 push ups 10 ring rows Skill. Done in weight room. 6×3 of db squat cleans. Building like a ladder. Work in pairs or teams. Wod: AMRAP 16 8 Alt.db power…

2/13/17 Warm up:1x 400m run or row 25 jumping jacks 20 air squats 15 sit ups 10 push ups 5 pull ups 3 turkish get ups L (w/KB) 3 turkish get ups R Strength: Deadlift 6×3 building Wod: AMRAP 10 5 Ground 2 OH W/db 40/25 7 Wall Balls 9 HR Push ups Scale as…

2/9/17

Warm up: written on board Skill & Strength : Review Snatch Building to a heavy single. Wod:Chip away. 5 rounds of: 5 Power snatch @ 75/ 55 5 OH Squats 10 Sit ups 2min. rest 4rounds of: 4 Power snatch @ 95/65 4 OH Squats 8 V-ups 2min. rest. 3 rounds of: 3 Power Snatch…