21 JAN 15 HEavy DL AMRAP- Posterior chain smoker......

21 Jan 15
Coach's Choice



SWOD
 22Min Total
12 Min Find 3 RM Push Jerk
Then 10 min
4x3 @80% 3RM

WOD
AMRAP 10
3 DL 315/225
10 Lateral Barbell
Burpees
3 G2S 110/75


$out
50 Reverse hypers

20 Jan 15 Grace is so nice let's do it twice.....

Warmup

Junkyard Dog

Burgener Warm up for Clean and Jerks

20 Min Double Grace

60 Clean and Jerks for time
135/95

RX Plus 155/115

$out
Shoulder band work

19 Jan 15 I have a dream.... of 10 RFT

3 RFT
7 Primal Pull thrus
7 Ring Rows
7 Poll squats


Skill WOD
HSPU progressions
5x3 Strict HSPUs
or Handstand walk


20 Min time Cap

10 RFT
7 C2B (sub Jumping Chest to bar)
14 Push-ups (scale as needed)
21 Air Squats

$out
50 Med ball situps

17 Jan 15 Saturday fun day...

Skill WOD

5x5 RIng pullups or Ring Rows

WOD

15 Min EMOM

1 Push Jerk + 1 Split Jerk @ 80% 1RM 

Rest 5 min 

2km Row for time

16 Jan 15 Little 10 min EMOM-AMRAP

16 Jan 15

3 Rounds NFT of: 
12 barbell SDHPs 
12 Ring Rows
 250m Row

DL

Find 3 RM then
5x3 @ 90% 3 RM

EMOM 10 (as many reps as possible)
Odd: HSPU 
Even: DU
Score is combined reps for HSPU/DU 

Farmers carry x3 50 m getting heavier each round

15 Jan 15 Bear Complex Part Deux....

3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks

Skill-
Muscle up transitions bands and rings


WOD-
Bear Complex part deux 155/115
1 rest 1 min
2rest 1 min
3 rest 1 min

Bear Complex equals:
clean
front squat
push press
back squat BTN push press


With sets with multiple reps, bar does not touch the ground.

Rest 5 minutes then as many Push jerks as possible at WOD weight in 3 minutes


$out-
banded good mornings

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