Barbell Work:
15 Min to establish 1RM Clean & Jerk
Strength:
5X5 @ 75% Dead Lift
Conditioning:
10 Min AMRAP
7 Overhead Squats 135/95
7 Toes to Bar
7 Box Jumps 24/20
Monday March 31, 2014
Barbell Work:
15 Min to establish 1RM Snatch
Strength:
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90%-rest 60-90 sec. between each lift. (% is of 1RM)
Conditioning:
6 Rounds
12 Wallballs 20/12
9 Burpees
6 Power cleans 155/110
15 Min to establish 1RM Snatch
Strength:
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90%-rest 60-90 sec. between each lift. (% is of 1RM)
Conditioning:
6 Rounds
12 Wallballs 20/12
9 Burpees
6 Power cleans 155/110
Thursday March 27, 2014
10 rounds for time
All done with the same bar.
(175/ 115)
5 Deadlift
4 SDHP
3 Power Cleans
2 Push Jerks
1 Snatch
Wednesday March 26, 2014
Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
MU can be scaled to Chest to Bar or Pull Up
Tuesday March 24, 2014
Games WOD 11.5
20 Min AMRAP
5 Power Cleans (145/100)
10 Toes to Bar
15 Wallballs (20/14)
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