WODS 2/8/2016 - 2/13/2016

Monday Feb 8th, 2016

Strength: Front squat

Reps (60%)10reps (70%)8reps(80%)4reps(90%)2reps

14min AMRAP

20 wall balls 20/14lbs

30 double unders/60 single unders

10 box jumps 24/20in


Tuesday Feb 9th, 2016

Skill: Ring dips 3 sets of 10 reps

For time:

9 Bar muscle ups (Modified: Chest to Bar)

21 power cleans 135/95lbs

7 Bar muscle ups (Modified: Chest to Bar)

15 power cleans 135/95lbs

5 bar muscle ups (Modified: Chest to Bar)

9 power cleans 135/95lbs


Wednesday Feb 10th, 2016

Strength day

5x5 of snatch grip deadlifts

5x3 of power snatch

Then: 12 min EMOM

2 snatch grip high pulls, 2 squat snatch, 2 over head squat

Weight at 65% of 1 rep max of snatch


Thursday Feb 11th, 2016

Skill: 5x5 chest to bar pull-ups
Do rope climbs in between sets

TABATA CORE

Atomic sit-ups 25/15lbs

Russian KB twist 25/15lbs

Abmat sit-ups

Planks


Friday Feb 12th, 2016

Strength: Back squat 10(60%) 8(70%)   4(80%) 2(90%)

5min AMRAP

6 push press at 70% of 1 rep max
8 Med ball cleans 20/14lbs

2 min rest

7 min AMRAP

5 hand stand push ups
5 burpees


Saturday Feb 13th, 2016

For time:

1,000 m row

50 double-unders

100 thrusters 45/35lbs

30 double-unders

50 pull-ups

20 double-unders

500m row