Tuesday 2/23

Skill:
none

Lifting:
8 EMOM
1 Clean First-Pull hold (0:03) + 1 Hang-Clean + 1 Pause Jerk (0:03)
**build to a heavy set

WOD:
“Barbara”
5 RFT:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3:00

30 min cap

Monday 2/22

Skill/Lifting:
10 EMOM, (alternate movements every min)
**working to a max triple fsq

1- 3 Front Squats
2- 12 Toes-2-Bar (or toes as high as you can get them perfectly!! no bent knees; feet together, point the toes)

WOD:
10 Power Cleans 135/95
1 Round of Mary
10 Power Snatch 135/95
1 Round of Mary
10 Thruster 135/95
1 Round of Mary

**Mary = 5 Handstand Push-ups
10 alternating pistols
15 Pull-ups

Tuesday 2/16

Skill:
establish a max Lsit hold, then

3 x 80% of that time

 

Lifting:
5 x 5 Back Squat @ 80%

 

WOD:
“Grace”
30 C & J’s for time (135/95)

Monday 2/15

Skill:
3 rounds for quality:
3-5 MU’s or MU transitions
20 pistols

Lifting:
15 EMOM
1 strict press + 5 push press + 1 strict press
(heavy as possible but no misses)

WOD:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters