14 Jan 15 Deadlifts and Runs

Coaches Choice

Push Press Find 3 RM in 15 min

WOD

21-15-9

DL 275/215 400m run

Rest 5 Min 

then 1 min max effort ground to shoulders AHAP w/ Turbostone

Cashout30 reverse hypers 30 AMSUs 

13 Jan 15 Elizabeth

5x3 skin the cat

Bergner skill transfer 

Elizabeth 21-15-9 
Cleans 135/95
Ring Dips
*squat cleans only 

Tricep Band extensions 

12 Jan 15 Sled forward, back, shuffle.......

Rowling

HSPU kipping progression

5x3 hardest scale

WOD

20 Min Sled 30 Sec on 30 Sec off 90/60 (compare to 20 Jun 14)

Alternate between

Front 

Backwards 

Lateral Shuffle 

Score is total meters

Use a 50m course

1st 30 sec is Regular then rest

2nd 30sec is backwards then rest

3rd 30 sec is lateral shuffle then rest  

10 Jan 15 Little Burner

800 m indian (last man up front run)run
3 Rounds of Cindy

Bench press 5-4-3- 2-1 for max load

Little Burner..

3 RFT

25 cal row 
8 HSPU
 25 DU 

9 Jan 15 Death by Clean and Jerk

DROM Work Focus, shoulder, ankle and hips

Farmers and Lumberjacks  

5x5 ring dips

- weighted

- strict

- kipping

PVC Stretch for Jerk 

Death by C&J 155/115

Min 1 – 1 C&J

Min 2 – 2 C&J

Min 3 – 3 C&J

Until failure

Then 800m run for time

Mob and socialize

8 Jan 15 Back to Basics

Skill Work

Double progressions then

Double under  Tabata 

20 secs DU

10 secs rest

Back to Basics!

5 RFT

7 x 55% 1 RM Back Squat 200m run

Cash Out 

Grip work throwing plates

7 Jan 15 Hump day and Deadlifts.........

Handstand progressions

Wall/floor

Walk

And or deficit

6x3

WOD

3-3-3-3-3

DL

 Cash Out

50 reverse hypers

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