Friday 150508

Week 3 Day 5:

A:
Dynamic Saftey Bar box squat 10 x 2 x 75%
Super Set
Strict muscle ups

rest

B:
Floor press 9 x 3 x 75%

WOD - off- stretching day

AOD

Thursday 150507

Week 3 Day 4:

8 rounds:
Sprint 200m for time
Then
rest exactly 2 min
Then
In 1 min complete 1 power snatch 

Repeat "sprint" round at the top of the "snatch" min
( increase weight each rounds working up to a heavy single)

AOD

Wednesday 150506

Week 3 Day 3:

A:
Snatch: 80% x 2 x 5 sets
B:
Halting Snatch Deadlift + Pull: 100% x 5 ( 3 +2)
WOD:
12 min Amrap:
12 Burpee msucle ups
21 wall balls 30#
6 Clusters 185#


AOD

Tuesday 150505

Week 3 Day 2:

A:
Snatch balance: Heavy Triple - working stability
B:
EMOM x 9 x 3 x 80%
Power Clean + Power Jerk ( 2 + 1) - reset on the block every rep

WOD:OFF - 30 min Stretching

AOD

Monday 150504

Week 3 Day 1:

A:
3 position Snatch max - floor, knee, hip
B:
EMOM x 10 x 72%
Hang Snatch + Sn Balance + OHS

WODS For Time:
Every 4 min:
20 Cal Assault bike
2 Rope Climbs
9 HSPU
Repeat 7 Rounds

AOD

Sunday 150503

Week 2 Day 7:

60 min Row max distance: Every 3 min complete 3-5 muscle ups or less if you fail


AOD

Sat 150502

Week 2 Day 6:

WODS For Time:
21-15-9 OHS-65/45 Row cal Burpee over rower  
Rest 1:1  

15-12-9 OHS-95/65 Row cal Burpee over rower 
rest 1:1  

12-9-6 OHS-135/85 Row cal Burpee over rower

AOD