1819:

1819: Thursday 2/1
STRENGTH: 6×2 DL
Wod: FT
1000 m run
21 thrusters
21 pull ups
800 m run
15 thrusters
15 pull ups
600 m run (center bridge)
9 thrusters
9 pull ups

1818:

1818: Wednesday 1/31/18
A.
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

Each set you are focused to stay connected to the barbell all the way
through the split jerk. This workout is a great way to build barbell endurance
and grip strength. Post the load of your final set.

B. 5 rounds
10 hollow rocks
10 v ups
10 sec hollow hold
30 sec plank hold
rest 1 minute

1817:

1817: Tuesday
STRENGTH: EMOM 8
1 power snatch + 2 OHS (You can only go as good as you OHS?)
Wod: Cindy say hello to Randy!
A. amrap 10
5 pull ups, 10 push ups , 15 squats
Rest 5 minutes
75 power snatch 75/53 (cap -13)
* Must run 100 m on the minute – wod starts on the run!
– No ghost rides with tiny plates!

1816:

1816: Monday 1/28
STRENGTH: EMOM 8
1 power clean + 1 push jerk + 1 split jerk (climbing)
A. 4X10 barbell rollouts (use BB from strength)
B. 12 minute amrap
6 CTB or pull ups
10 db snatch
30 DU

1814:

1814: Friday 1/26
STRENGTH: wide grip b. press 6X2
wod: The Chief
5 x 3 minute rounds – rest 1 minute after each round
3 Power clean 135/95
6 push ups
9 squats or 6 pistols (specify on WB if use pistol squat)

1813:

1813: Thursday 1/25
STRENGTH: Pause DL 6X2 Coaches will implement tempo (work at 40-70 ME)
wod: Amrap 20 – Teams of 3
7 kb swings 70/53
cal row 10/7 or bike?
7 bb thrusters 95/65
relay style – athletes will finish full round before switching.
Focus on your FAST yet standard meeting effort for a short high intensity bout.