2/28/2015

 9:00am РWOD

Open Heats:

Heat 1 – 10:10

Heat 2 – 10:30

Heat 3 – 10:50

2/25/2015

image (2)

Josh post “14.3”

STRENGTH

Front squat: 6×2 @ 88%

METCON (TIME)

21-15-9

Deadlift (225/155)

Pullup

*20 dubs after each round

2/24/2015

STRENGTH

(A)15 minutes to work up to a heavy single for complex:

1 power clean+1 hang clean+1 push jerk

METCON (time)

5 Rounds for time:

4 power cleans @75% of (A)

8 wall balls

12 hr pushups

 

 

2/23/2015

STRENGTH

Back squat:

8×2 @ 88%

METCON (TIME)

21-15-9

OH squats (115/75)

KB swings (53/35)

whittman 005

2/20/2015

GYMNASTICSCF223 383

A] HSPU (strict)

5×8

-work progressions as needed

B] Pistol squats (alternating)

5×10 (5/leg)

-work progressions as needed

*Do one set of A followed by one set of B

METCON (TIME)

2 ROUNDS OF:

15 burpees to 6″ target

15 kb swings

20 pullups

15 wall ball

15 hr pushups

20 kb snatches (10 R, 10 L)

Cash out:

200′ OH walking lunges (45/25)

2/18/2015

STRENGTH

Front squat: 10×2 @86%

METCON (REPS)

Previous open workout TBA at the box

CF223 194

2/17/2015

STRENGTH

15 min to find 2 rep max power clean(touch and go)

METCON (time)

3 rounds for time:

50 dubs

12 deadlifts (225/155)

21 box jumps (24/20)

 

 

2/16/2015

STRENGTHimage

Back squat: 10×2 @86%

METCON (weight)

Every minute on the minute:

1 thruster (add 1 thruster every minute)

5 pullups

 

2/14/2015

 

METCON (TIME)00rope

3 Rounds:

12 burpee box jumpovers (24/20)

6 front rack reverse lunges (135/95)

Rest 5 minutes

5 Rounds:

12 toes 2 bar

9 shoulders 2 OH (115/75)

 

2/13/2015

IMG_2294 (1)

SKILL

15 minutes:

-Review hollow body position (kipping on bar)

-T2B progressions

STRENGTH

5 SETS: (NOT FOR TIME)

5 strict pullups

10 strict ring dips

12 good mornings @ 30% of Back squat

plank hold: 30 seconds each (side/flat/side)