Tuesday013117

•••

15-12-9

C2B Pull-ups

Thrusters 95/65

Bar facing burpees

American Swings 70/50

Monday013017

•••

Back Squat 3rm

•••

For Time:

800m Run

30 Box Jump Overs 24/20

25 Clean and Jerks 135/95

20 Wall Balls 

Weekend WOD 20 minutes rolling. Use a lacrosse ball, foam roller, tennis ball, or whatever you have available. Focus on areas that are tighter than normal. Spend 2-4 minutes per area depending on how tight it is. Rolling these areas out helps to increase blood flow, speed recovery, and increase mobility. 
20-30 minutes stretching. 
Start at your feet and work your way up. Spend 2-3 minutes on each stretch. Dedicate at least 5 minutes to sitting in the bottom of an air squat. To set this up, squat down facing the inside of a doorway or something else you can hang on to. In the bottom of the squat with your back straight, knees out, and hanging onto the doorway, press your elbows into the inside of each thigh. This will help you get your knees into the proper position while in the squat. Hold this position for 5 minutes. 

Friday012717

•••

Dice game

•••

Clean and jerks

Burpees over Bar

C2B Pull-ups

Box jump overs

Thursday012617

•••

Snatch practice

•••

14 min amrap 

10 DB Snatch Right

20 OHWL Right

10 DB Snatch Left

20 OHWL Left

40 Abmat Situps

Rx: 50/35

Wednesday012517

•••

Pause Deadlift 4×3

•••

12 Min AMRAP

6 Toes to Bar

6 OHS 95/65

6 Toes to Bar

6 Thrusters 95/65

Tuesday012417

•••

3 RFT 

20 Power Cleans 115/85

30 Wall Balls

40 Double Unders

Monday012317

•••

Pause back squat 4×3

•••

4 RFT

7 Handstand Pushups

7 Thrusters 135/95

7 T2B

7 Deadlift 135/95

7 Burpees

7 American Swings 70/50

7 Pullups

Friday012017

•••

For time:

400m run

40 Russian Swings 70/50

300m run

40 Walking lunge 

200m run

30 Dumbbell snatch 50/35

100m run

Thursday011917

•••

E2MOM x 6

1 Squat Clean

2 Front Squat

1 Jerk

•••

5 rounds for reps of:

1 minute of deadlifts 185/125

1 minute of push-ups

1 minute of knees-to-elbows

1 minute rest

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