Saturday - 110415
Skill: Double Unders - 10min Practice Metcon: In Pairs: I go, you go. AMRAP in 20min of: 5 Hang Power-Cleans (#50/35) 5 Front Squats 5 S2OH (#50/35)
Friday - 100415
Skill: Clean Metcon: "Elizabeth" 21-15-9 Cleans (#60/43) Ring Dips
Thursday - 090415
Skill: Power Snatch Strength: Power Snatch 1-1-1-1-1-1-1 Metcon: AMRAP in 10min of: 21 Weighted Situps (#20/15) 12 Thrusters (#43/30)
Wednesday - 080415
Strength: Push Press 4-4-2-2-2 Bent-Over Rows 5-5-5 Metcon: 3 Rounds for time: 75 Double Unders 30 Walking Lunges w/KB overhead (#24/16) 15 Burpees
Tuesday - 070415
Skill: Tabata L-Sit Hold Metcon: -Run 400m -20-15-10-5 reps of: Overhead Squats (#40/30) Box Jumps Pushups -Run 400m
Monday - 060415
Skill: HSPU Strength: Back Squat 5-5-5-5 Metcon: 12min amrap ladder: 2-4-6-8-10-12...... etc adding 2 reps each round Kettlebell Swings (#24/16) HSPU
Sunday - 050415
Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: 4 Rounds: 1min Power-Cleans (#60/40) 1min Wallballs (#10/6) 1min Knees-to-elbows 1min Rest
Saturday - 040415
Strength: Overhead Squat 3-3-3-3-3-3 Metcon: In teams of 2, amrap 20min: 50 Hang Squat Cleans (#50/35) 25 OTB Burpees 50 Pullups
Friday - 030415
Skill: Hand Stand (wall assisted/free) Strength: Press 3-3-3 Metcon: 5 Rounds for time: 6 DeadLifts (#100/60) 9 Box Jumps 12 Toes-to-bar
Thursday - 020415
Strength: EMOM 10min: 2 Power Cleans + 1 Push-Jerk *increase weight between attempts* Metcon: 3 Rounds for time: 30 Wallballs (#10/6) 30 V-Ups Run 400m
Wednesday - 010415
Skill: Snatch Balance 3-3-3-3-3-3 Metcon: AMRAP 12min: 5 Shoulder to overhead (#70/45) 10 Front Squats (#70/45) 15 Kettlebell Swings (#24/16)
Tuesday - 310315
Skill: Hand-Stand: nose to wall - accumulate 120sec Strength: Back Squat 5-5-5 Metcon: In Pairs - i go, you go: 15min amrap: 1-2-3-4-5-6..... etc Pushups Box Jumps SDHP (#43/30)
Monday - 300315
Chen's Wedding Wod: Skill: Pistols Metcon: 4 Rounds for time: 10 Pistols 20 Hang Power-Cleans (#43/30) 30 Double Unders
Sunday - 290315
Strength: Back Squat 5-5-5-5-5 Metcon: 2 Rounds For time: 30 Walking Lunges 30 Pullups 30 DeadLifts (#85/50) 30 Toes-to-bar *Every 6min on the minute - Stairs climb* time cap: 24min
Saturday - 280315
Strength: Weighted Pushups 5-5-5-5-5 Metcon: For time: 27-21-15-9 reps of: Burpees Thrusters (#43/30)
Friday - 270315
Skill: L-Sit Hold - accumulate 120sec Metcon: "Ted" In teams of 2: 8 Rounds (4 Rounds each): 15 Box Jumps 10 Over-the-bar Burpees 5 Squat Cleans (#60/43) *One person completes full round before switching*