2/22/16

Strength/Skill

Front Squat
1 rep max test
WOD

For time:
40 Pushups
Run 200yds (10 turf lengths)
40 Front Squats (95/63 for first 10 reps, 115/73 for second 10 reps, 135/93 for third 10 reps, 155/103 for last set of 10 reps)
Run 200yds (10 turf lengths)
40 Pushups

2-11-16

Skill: Push/Pull

5 rounds for quality:10 CTB pull-ups
10 HSPU (challenge yourself)
WOD: “Trampled Under Foot”

3 x 5 min AMRAP:8 hang power clean
16 box jumps
rest 1 min between 4 min cycles
start at 135/93
guys add 20 lb each cycle
ladies add 10 lb each cycle

Feb.10.2016

Strongman  Sled Push Sprint
6 x 40yds @ 50% bodyweight
WOD   For time:
3 Rope Climbs
20 Pistols (10 each)
30 Hang Power Cleans (155)(103)
20 Pistols (10 each)
3 Rope Climbs
Scale to the following:
20 Ring Rows
20 Lateral Box Step Ups
Load of Hang Power Clean