Wednesday, 7 June

WARM UP

2 Rounds
– 200m run
– 10 Go Throughs
– 5 Walking Lunges
– 10 Broad Jumps
– 5 Push Ups
– 10 Jumping Squats
– 5 Strict Press (KB)

 

SKILL/STRENGTH

Clean positional work

15 Minutes to work up to a heavy clean + 2 jerks.
– Start with clean + 2 strict presses. When it gets too heavy to press, switch to a push press, and when that gets too heavy then to a jerk.

 

WOD

15 min AMRAP
– 200m run
– 3 cleans (135/95)
– 6 Shoulder to Overhead
– 9 Front Squat

 

POWERHOUSE

3 Rounds
– 10 BB Windshield Wipers
– 10 BB Floor Wipers
– 10 BB Roll Outs

20170607_112355

 

Benchmark Monday, 22 May

WARM UP

3 Rounds
– 10 Mt. Climbers
– 5 Push Ups
– 10 Broad Jumps
– 5 Dips
– 10 Up Downs
– 5 Muscle Cleans (PVC, BB, +)

 

BENCHMARK MONDAY: ELIZABETH

21-15-9 reps, for time of:
– Clean, 135/95 lbs
– Ring Dips

STRENGTH

Push Press:

*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets