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Archive for February, 2015

Friday 27/2/15

15min EMOTM 2 Clean & Jerk 60/42.5kg 5 Wall Balls 20/14lbs

Thursday 26/2/15

A) 5 Rounds For Time: 30 Double Unders 10 Burpees (touching a 6 inch high target)   B) Power Clean & Jerk 2-2-2-2 @ 60%

Wednesday 25/2/15

A) 10min AMRAP 15 Box Jumps 24/20inch 10 Deadlifts 50/35kg 5 Shoulder to Overhead 50/35kg   B) ***Rest 3min***   C) 7min AMRAP 15 Box Jumps 24/20inch 12 Shoulder to Overhead 50/35kg 9 Toes to Bar

Tuesday 24/2/15

A) Thruster Technique 2-2-2-2 @ 50%   B) Kipping Pull Up Technique   C) 12min Ascending Ladder > 3-6-9-12-15-15-21-ect. Thrusters 42.5/30kg Chest to Bar Pull Ups

Monday (Post Marica WOD) 23/2/15

A) 2 Rounds For Time: 40kCal Row 400m Run 20 Burpees   B) Snatch Technique 2-3-4 T&G

Friday 20/2/15

A) 3 Rounds For Time: 10m Bear Crawl 10 D/B Snatch (RA) 15/10kg 10m Bear Crawl 10 D/B Snatch (LA) 15/10kg   B) Snatch 2-2-2-2 @ 40%

Thursday 19/2/15

A) For Time: Bike 2km 30 Ring Rows Bike 2km 15 Ring Rows   B) Shoulder Mobility   C) D/B Snatch Technique

Wednesday 18/2/15

For Time: 5 Squat Snatch 60/42.5kg 5 Muscle Ups 5 Squat Snatch 60/42.5kg 10 Squat Clean 60/42.5kg 10 Wall Walks 10 Squat Cleans 60/42.5kg 20 K/B Swing 32/24kg 20 Box Jumps 30/24inch 20 K/B Swing 32/24kg 30 Wall Balls 20/14lbs 30 Burpees 30 Wall Balls 20/14lbs

Tuesday 17/2/15

A) 2 Rounds For Time: 15 Chest to Bar Pull Ups 30 Double Unders 15 Toes to Bar 30 Double Unders 15 Handstand Pushups 30 Double Unders 15 Burpees 30 Double Unders   B) Power Cleans 2-2-2-2

Monday 16/02/15

A) Overhead Squat 3-2-2-1-1   B) 6 Rounds: 3 High Hang Snatch 5 Overhead Squats *Rest 30sec between rounds