Monday Feb 11th, 2019

February 11, 2019 / By j0ssy
7 min EMOM
-High hang clean
-Hang clean
-Clean from floor
All cleans are squat. If you have trouble getting squat depth, don’t worry. Focus on stability and alignment.
Increase weight each round
 
 
 
WOD = Hang power clean
-7 sets of 3 reps
Get as heavy as possible. Be sure to start from the hang position. Do not rest more than 3 min between attempts
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Sunday Feb 10th, 2019

February 10, 2019 / By j0ssy

6 rounds of:

-20/15 cal airdyne

-15 Box Jumps 24/20

-10 KB/DB Thrusters 35/25

-5 Burpee Bar MU/C2B/Pull-up

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Friday Feb 8th, 2019

February 8, 2019 / By j0ssy

WOD 1 = 4 rounds not for time

-8 turkish get-ups (4/4)

-12 single leg deadlifts (6/6)

-16 GHD sit-ups

WOD 2: For time -300 ft farmer’s carry -30/25 cal airdyne -200 ft farmer’s carry -20/15 cal airdyne -100 ft. Farmer’s carry -10/5 cal airdyne

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Thursday Feb 7th, 2019

February 7, 2019 / By j0ssy
Tempo Front Squats
4×4 reps
3 seconds down, 3 seconds in the bottom, fast up!
*Work up in weight
 
WOD 2. For time, Do the following couplet in a 2:1 ratio of pistols to pull ups
-42-30-18
Alt Pistols
-21-15-9
C2B Pull-ups
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Wednesday Feb 6th, 2019

February 6, 2019 / By j0ssy

WOD =10-MINUTE AMRAP

In 10 minutes, complete as many reps as possible of the following:

-15 Snatches (Level 1 – Ground to Overhead)

-20 Deadlifts

-25 Box Jump Overs

-20 Hand Release Push-ups (Level 1 – Knee Hand Release Push-ups)

-15 Thrusters

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