19/04/17

Strength

10 min E2MOM
5-Floor-press
5-Pendlay Row

Core

21-15-9
Pike Sit-up
Hollow Rock

WOD

3-Rounds
3 min AMRAP
6 Deadlifts #155 #225
6-Push-ups
6- T2B
Rest 1 min

19/04/16

Strength

Snatch
3 sets 5 reps, work up to 80% of ! RM

Overhead-Squat

3 sets 5 reps, work up to 80% of 1 RM

WOD

12 min AMRAP
12-KB Snatch #16 #24
24-Double-Unders

-Single-arm KB snatches switch desired

19/04/15

Strength

10 min E2MOM
3- Clean & Jerks
-Increase weight to finish AHAFA

Core

3-Rounds
10-Hollow-Rocks
20-Mountain Climbers

WOD

For time:
75-Thrusters #65 #95
-Each break, athlete performs:
-10-Pull-ups

19/04/12

Strength

Push-press
2-2-2-2-2-2
-Start with a moderately heavy weight
And build up to AHAP

WOD

40-30-20-10
Hang-Power Cleans
20-15-10-5
Slam-Balls

-Increase weight each set
#65/95, #95/135, #125/185 #155/225