Saturday 02/15/14

Skill: 
1 Mile Run

WOD:
Complete as many rounds and reps as possible in 8 minutes of:

135/95 lb. Thruster x 5 reps

135/95 lb. Power Clean x 10 reps

Pull-Ups x 15 Reps

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:

20 Kettlebell Swings (24/16 kg)

30 Walking Lunge Steps

40 Double-Unders

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:

10 Burpees
20 Push-Ups
30 Sit-Ups

Friday 02/14/14

Love the One Your With 

Skill:

Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Snatch 2 RM

Professional
Power Snatch 2 RM

Then…
All Levels
You have 12 minutes…
Find 1 RM Heaving Snatch Balance(click to see)



WOD:
2 PERSON TEAMS
 AMRAP 12 MIN:
10 reps Shoulder to Overhead  (115lbs/75lbs)
25 reps Deadlifts  (115lbs/75lbs)
50 reps Box Jumps  (24"/20")

Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.

Thursday 02/13/14

Amateur
Squat  3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM

Professional
Squat 3×10 @ 90% of 10 RM
Close Grip Bench 10 RM

WOD:

5 RFT

 Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)

10 Ring Dips
-RTG weighted dips ( put weight in comments)

Wednesday 0212/14

Skill: 
100 Double Unders


WOD:

8 Min AMRAP

8 Box Jumps
-RTG 30/24    RX 24/20

8 KB Swings
-RTG 70/53   RX 53/35

8 Burpees