Mobility: Calves/Hips
A: 6 min EMOM
Odd: 40 DUs
Even: 5 Front Squat 95/65
B: 1-1-1-1-1
3 Position Squat Clean
*Floor
*Above the Knee
*High Hang
C: 10 min AMRAP
30 DUs
15 Power Clean 95/65
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Monthly Archives: February 2016
Saturday 2-27
In teams of two with one partner working at a time…
For Time:
100 Wall Balls 20/14
90 KBS 53/35
80 Push Ups
70 Box Jumps 24/20
60 KBDLHP 53/35
50 Power Clean 135/95
40 S2OH 135/95
30 Clean and Jerk 135/95
20 Bar MU
800 m Run
Friday 2-26
Mobility: Hips/Lats/Shoulders
A: 2-2-2-2-2
Squat Clean
B: “16.1”
20 min AMRAP
25′ OH Walking Lunge 95/65
8 Burpee
25′ OH Walking Lunge
8 C2B
Thursday 2-25
Mobility: Glutes/L and T Spine/Lats
A: 5-5-5-5-5
Front Squat 70-75%
B: 5-5-5-5-5
Back Squat 70-75%
C: 5 Rounds For Time
12 Alt DB Snatch 55/35
12 OH Plate Lunges 45/25
24 AMSU
Wednesday 2-24
“Happy Birthday Wil”
Mobility: Hips/OH Pos
A: 10 min EOMOM
Odd: 2 Power Snatch + 2 Snatch Balance + 2 Hang Squat Snatch
Even: 10 C2B
B: 2-2-2-2-2
Hang Squat Snatch
C: For Time (15 min Cap)
800 m Run
30 Pull Up
30 Snatch 115/75
30 Pull Up
800 m Run
Tuesday 2-23
Mobility: Glutes/Lats
A: 12 min EMOM
1) 50 DUs
2) 30 Sec HS Hold
3) 20 Air Squat
B: 8 min EMOM (45/15)
Odd: Max Cal Air Dyne
Even: Max HSPU
C: 8 min EMOM (45/15)
Odd: Max DUs
Even: Max Burpee
D: 100 AMSU or 50 GHD Sit Ups
