Wednesday, January 15, 2014

011514


















Wednesday

Level 2

A. Back Squat: Find 1RM
Take 80 of A % for AMREP

WOD: 3 rounds
25 Wall Ball
15 Toes to Bar

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Level 1

Pre-Skill Anaerobic: Row 100m 3 sets
Skill Builder: Back Squat find 1RM

WOD: AMRAP 12
10 Wall Ball
8 Sit Ups
6 No Push Up Burpees


  
Thursday

Level 2

Strength: Snatch Build to a 1RM Power Snatch (12)

WOD: 3 Rounds 6 on, 2 off
Rd 1
5 DB Snatch
5m Bear Crawl 
5 Sit Ups
Rd 2
20 Dubs (50 Jump Rope Passes)
5 T2B
Rd3
5m Shuttle Sprint 4 x
5 Burpees

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Level L1

Skill Builder/Strength: Build to a 1RM Push Press (12)

WOD: 3 Rounds 5 on, 2 min off
Rd 1
5 KB Swings
5m Bear Crawl
5 Sit Ups
Rd 2
50 Jump Rope Passes
5 Hanging Knee Raise
Rd 3
5m Shuttle Sprint 4 x
5 Burpees



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