27-4-17

Strength/Skill  Snatch Drills

WOD   For time:
10 Snatches (115/63)
Run 200m
8 Snatches (125/73)
Run 200m
6 Snatches (135/83)
Run 200m
4 Snatches (145/93)
Run 200m
2 Snatches (155/103)
Scale load increments as needed

26-4-17

Strength/Skill  Floor Press
3 rep max
or
80% x 3 x 4 sets                                                                                                             WOD  AMRAP in 10 minutes:
15 Thrusters (75/53)
10 Pullups
5 Lateral Burpees Over Barbell

24-4-17

Strength/Skill  3 sets:
1st set: 1 minute 1/2 bodyweight sled push then a 1 minute incline plank
2nd set: 1 minute 3/4 bodyweight sled push then a 1 minute incline plank
3rd set: 1 minute bodyweight sled push then a 1 minute incline plank

WOD  5 rounds for time:
20 KB Swings (55/35)
40 Double-Unders
R+: 70/45

21-4-17

Strength/SkillClean    2 rep max or   80% x 1 x 4 sets                                           WOD  Partner WOD
For time:
40 Cleans (135/93)
4 Rope Climbs (2 each)
30 Cleans (155/103)
4 Rope Climbs (2 each)
20 Cleans (185/123)
4 Rope Climbs (2 each)
10 Cleans (205/133)
4 Rope Climbs (2 each)

20-4-17

Strength/Skill Band Sprints
10 x 15yds

WOD AMRAP in 20 minutes:
100 Overhead Plate Lunges
in time remaining on the clock completed as many reps as possible of:
30 Double-Unders
15 Wall Balls