3/2/17

Warm up: trainers choice.

Team row
m/m 2000m switch @250m
m/f 1800m ” ” 225
f/f 1600m ” ” 200

Skill: Pistol practice
4×10 (5 each side)
between rounds(3 total)
8-10 db curls (each arm) 25/15

warm up/ deadlifts

Wod: 3 RFT
5 deadlift 225/155
10 burpees
15 sit ups

2/28

Warm up: trainers choice

skill/strength review sotts press, snatch balance, heaving snatch balance then
1rd w/pvc
2rds. empty bar

5-7 sotts press
5-7 snatch balance
5-7 heaving snatch balance

Wod.1 AMRAP 6
5 Hang snatch 95/65
10 Box jumps
3min rest
Wod.2 AMRAP 6
5 power cleans 135/95
12 Air squats

Scale as needed.

2/27/17 Warm up: 300m row pvc mobility work 2x 1min. jump rope 10 air squats 10 mountain climbers 10 sit ups 10 hip bridges 7-10 pushups 5 pull ups Strength: shoulder press (strict) 6 x 3 building. From floor. Wod:AMRAP 20 Partner’s 20 push press 95/65 20 toes to bar 20 wall balls 300m row…

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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…

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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…

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