6.16.16

hangry

Warm up:

coach picks

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Skill:

pistols

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WOD:

12 min AMRAP

10 Kettle Bell sntaches 53/35

8 pistols

6 C2B

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Cool down: 200 m walk

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Cash out: ME plank hold

3.21.16

i run

Warm up:

Coach picks

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Mobility:

couch stretch

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WOD:
12 min AMRAP

20 Russian KB Swings 53/35

200 m run

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Cool down:

200 m walk

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Extra Credit/test: As many air squats as possible in 1 minute (log in your WOD log book)

2.11.16

speed

Warm up:

coach picks

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Strength:

Snatch

(does not have to be touch and go)

65% x 5, 75% x 5, 85% x 5

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WOD:

12 min AMRAP

15 box jump overs 24/20

10 deadlifts 115/75

5 power snatches 115/75

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Cool down: 200 m walk and lacrosse ball on your QL

1.26.16

gain train

Warm up

coaches choice

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Strength:

Back Squat

75% x 5, 85% x 3, 95 % x 1+

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WOD:

12 min AMRAP:

9 front squats 155/105

7 jerks 155/105

5 T2B

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Cool down: 200 m walk