22-2-17

Strength/Skill

Clean
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
Go off of 3 rep max + 5lbs
Perform 5 Box Jumps after first 4 sets
WOD

3 rounds for time:
15 Shoulder to Overhead (155)(103)
Row 250 meters

21-2-17

This Complex is done 1-12, for time:

1 – Overhead squat (95)

2 – gym width sprints

3 – pullups

4 – Squat cleans (95)

5 – burpees

6 – Hollow Rockers

7 – Push Press (95)

8 – Situps

9 – Kettle bell swings

10 – Double unders

11 – Knees to elbows

12 – gym length sprints with a 45 lb plate overhead.

14-2-17

Strength

Deadlift
Warm-up sets: 55% x 3, 65% x 2, 75% x 2, 80% x 1, 85% x 1
Work sets: 90% x 1 x 4 sets
Strength Assistance

5 Strict Toes to Bar after each warm-up set
WOD

AMRAP in 12 minutes:
6 Hang Power Cleans (135)(83)
12 Wall Balls
24 Walking Lunge Steps

13-2-15

Chipper WOD

40 Push-Press (75# men/55# women-barbell can be substituted with a water jerry or set of dumbells for this and the thrusters)

40 double-unders

40 Sumo-Deadlift High Pulls (75#/55# – use a barbell, water jerry, ammo can or kettle bell)

30 thrusters (75#/55#)

30 burpee’s

30 pull-ups

10-2-17

Strength/Skill  Floor Press
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Go off of 3 rep max + 5lbs
Perform 15 Band Face Pulls after each set
WOD  21-15-9 reps for time:
Deadlift (185/123)
Run 200yds on turf (10 lengths)
RX+: 225/155