Saturday 2-28-15

OPEN WOD 15.1

This is why we do the open!

Friday 2-27-15

3 Rounds

10 OHS (95#/65#)

20 Double unders

Rest 1 Min

3 Rounds

5 OHS (135#/95#)

20 Double unders

Rest 1 min

3 Rounds

3 OHS (165#/105#)

20 Double unders 

If you did the open workout last night, this is how you felt after......

Thursday 2-26-15

***Tonight at 5pm we will be screening Open Workout #1, then your first chance to do the workout will happen at the 6pm class.  We will re-do the workout on Saturday at 9am as well.  

5 Sets
10 med ball push ups
5 toes to bar

Then...

AMRAP 6 min
5 burpees
10 jumping alternating lunges
15 CTB Pull ups

Wednesday 2-25-15

10 Rounds
200 Meter Sprint
10 push press (95#/65#)
Rest 1 min

***Score is total time including rest

Tuesday 2-24-15

5 Sets
10 shoulder taps (alternating)
1 max distance broad jump [keep track of distance and try to increase each round]
*Find someone and compete with them on this!

Then...

AMRAP 20 min
1 power snatch (185#/130#)
2 Strict HSPU's [scale with 2 push ups and 2 kick ups to handstand against wall]
3 KB Swings (80#/62#) [1 step up from what you normally use]

Monday 2-23-15

"Death by Clean and Jerk"
Min 1: 1 Clean and Jerk (135#/95#)

Last time we did "Death by Clean & Jerk".  LETS GET IT!!!

Min 2: 2 Clean and Jerks
Min 3: 3 Clean and Jerks
*Continue adding 1 rep every min until you can no longer complete the rxd reps within the min

Saturday 2-21-15

Establish a 1RM Clean and Jerk