WOD
Friday 06.03.2016
WDO | Friday 06.03.2016
Strength
Thruster
5-5-3-3-1-1
WOD
5RFT
5 thruster 115/75
10 lat over bar burpees
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Strength
Thruster
5-5-3-3-1-1
WOD
5RFT
5 thruster 115/75
10 lat over bar burpees
Strength
Back squat
5@65%
4@75%
3@85%
2@90%
1@95%
3-4@90%
WOD
For time
Row 1000
Then
10-1
Push up
Sit up
Box jumps
Then
Run 800
Strength
Overhead squat
5×3
Climbing
WOD
Amrap 9
3 power snatch 135/95
9 burpee box jumps 24/20
Olympic
Every :90 for 15:00
10 sets
Snatch
X1
Build load over 10 sets
WOD
5RFT
5 power snatch 115/75
10 overhead lunges 115/75
30 Dubs
“Here we go Jefe, here we go!”
Olympic
Hang power clean
5×7
Climbing
WOD
AMRAP 10
5 toe to bar
10 KB swing 53/36
15 air squats
Gymnastics
3 sets for max reps
Pronated strict pull ups
Rest :90
Mixed grip strict pull ups
Rest :90
Supinated strict pull ups
WOD
2 person team
Double Jackie
2000 m row
100 thruster 45/35
60 pull ups
Split work however as long as only 1 athlete working at a time
Skill
3 sets
:30 dynamic push ups
:30 rest
:30 toe to bar
:30 rest
:30 hollow hold
WOD
5 RFT
400 m run
25 push ups
Strength
Front Squat
3@65%
4@75%
2@80%
3@85%
2@90%
1@95%
2@AHAP
WOD
3RFT
30 wallballs 20/14
20 burpees
10 box jump overs 24/20
Olympic
Jerk
5×3
WOD
Am rap 9
10 shoulder to overhead 135/95
50 dubs
Olympic
Build to 1RM
Hang clean
WOD
10 min clock
1 power clean
1 front squat
1 jerk
2 power clean
2 front squat
2 jerk
Etc
Add 1 rep each round
165/115