Friday 1-31-15

1.

8 rounds for time 

200 meter run

5 deadlifts (155/275)

25 double unders

Thursday 1/29/15

1.

:SWOD:

deadlift 3x5

(40,50,60%)

2.

As far as possible in 25min:

1 Clean & Jerk(95/135)

1 Round Cindy

2 Clean & Jerk

1 Round Cindy

.

.

.

10 Cleand & Jerk

1 Round Cindy

if you complete, record your time

Wednesday 1-28-15

1.

back squat 3x5

(40,50,60%)

(15 minute cap)

 -5 minute rest-

2.

8 min emom

3 squat snaches(approx 75% of 1rm) weight should be lite enough so that you have no misses

-3 min rest-

3.

6 minutes to establish a 1rm squat snatch 

Tuesday 1/27/15

1.

shldr press 3x5

(40.50,60%)

2.

21-15-9

Wallball 2 for ones

Deadlift (225)

Monday 1-26-15

1.

5 min amrap

you choose

single unders

double unders

triple unders

2.

“Death by pull ups”

min.1-complete 1 pullup

min. 2- 2 pull ups

-

-

-keep going until you can no longer complete the required number of pullups within the minute

Friday 1-23-15

1.

Row 30 calories

30 burpees, over the bar

30 hang power cleans (135/95)

2.

in teams of 2

100 meter relays

(each person runs 8, 100 meter sprints)

Thursday 1/22/15

1.

back squat 5-3-1

(75,85,95%)

2.

For time

50 wall-ball shots,

30 cleans (155/115) 

15 muscle-ups