01/31/15

Team wod “Five square” Teams of 3, one teammate works at a time. As many reps as possible in 5 minutes for each of the following movements. 25 minutes total… Obviously… Double unders Toes-thru-rings Kb swings Burpees Slam balls

01/30/15

L1 A) Make up any missed lifts B) Open gym L2 A) Back squat Week 4 day 2 Front squat Week 4 day 2 B) Open gym

01/29/15

L1 A) Strict press Week 4 B) AMRAP 5 Thrusters L2 A) EMOM 15 Power clean + hang power clean + jerk B) AMRAP 5 Squat clean & jerk, 165/110

01/28/15

No open gym this afternoon. Gym will open at 415pm. L1 A) Deadlift Week 4 B) AMRAP 15 9 deadlift 12 push up 15 box jumps L2 A) Bench press 5×5 @ 70% B) AMRAP 15 9 deadlift, 155/100 12 chest to deck push ups 15 box jumps, 24/20

01/26/15

L1 A) Back squat Week 4 B) AMRAP 7 Burpees L2 A) Back squat Week 4 day 1 Front squat Week 4 day 1 B) AMRAP 7 Burpees to plate

01/27/15

L1 A) Bench press Week 4 B) AMRAP 10 30 double unders 15 hang power snatch L2 A) EMOM 15 Power snatch + hang power snatch B) AMRAP 10 30 double unders 15 power snatch, 75/55

01/23/15

L1 -open gym/rest day- L2 A) Back squat Week 3 day 2 B) Front squat Week 3 day 2 C) open gym

01/22/15

L1 A) Strict press Week 3 B) “Baseline” 500m row 40 air squats 30 abmat sit ups 20 push ups 10 pull ups L2 A) Oly -1rm: clean dl + hang clean + clean -1rm: snatch dl + high pull + hang snatch B) “Baseline” 500m row 40 air squats 30 abmat sit ups 20 push ups 10 pull ups

01/21/15

L1 A) Deadlift Week 3 B) AFAFP Run 800m 100 sdhp 50 thrusters 40 sit ups 30 pull ups Run 800m L2 A) Snatch grip push press 5×5 @ 75% B) AFAFP Run 800m 100 sdhp 50 thrusters 40 sit ups 30 pull ups Run 800m

01/20/15

L1 A) Bench press Week 3 B) EMOM 12 1: 30sec handstand hold 2: 30sec pull ups 3: 30sec double unders L2 A) Oly 1RM: clean + FS + jerk 1RM: snatch dl + hang sn + snatch B) EMOM 12 1: 6 muscle ups 2: 10 strict hspu 3: 50 double unders