Jeudi 28 fev

B] Strength
 

Clean & jerk

5 sets of:

1 power clean + 1 squat clean + 1 split jerk

Note: load over the sets. touch & go.

C] Wod
 

Amrap 15 minutes:

12 push-press @ 95/65
12 back rack alternate lunges @ 95/65
50 double-unders

Mercredi 27 fev

B] Strength
 

Back squat

5 sets of 6 reps

Note: Load over the sets

C] Wod
 

For time:

60 toes-to-bar
40 alternate dumbell snatch @ 50/35
20 burpees box jumps over @ 24/20

Mardi 26 fev

B] Strength
 

Deadlift 
5 sets of 4 reps
high box jumps
5 sets of 4 reps

Note: load over the sets. Stack plates on the box if necessary.

C] Benchmark Elizabeth
 

21-15-9 for time:

Squat clean @ 135/95
Ring dips

Lundi 25 fev

B] Strength
 

Power snatch

5 sets of 2 reps

Note: load over the sets. Touch & go

C] Wod
 

Amrap 15 minutes:

8 burpees 
8 power snatch @ 95/65
8 chest-to-bar pull-ups

Vendredi 22 fev

B] Strength
 

Thruster

5 sets of 4 reps

Note: from rack or ground

C] Wod
 

Amrap 15 minutes:

5 strict pull-up
7 kettlebell swings @ 24/20
9 thruster @ 95/65

Jeudi 21 fev

B] Strength
 

15 minutes to find your heaviest snatch complex of:

1 high hang squat snatch + 1 mis hang squat snatch + 1 low hang squat snatch

Note: touch & go

C] Wod
 

In a 15 minutes window:

30 burpees over bar
30 toes-to-bar
30 wall-balls @ 20/14

In the remaini...

Mercredi 20 fev

B] Strength
 

3 sets not for time:

8-8 dumbell hang clean & jerk
60 sec of farmer walk @ heavy
8-12 ring dips

Note: 1-2min rest between sets

C] Wod
 

For time:

20 muscle-up OR 40 chest-to-bar pull-ups
60 dumbell overhead squat @ 50/35
1000m row

Note: time cap 2...

Mardi 19 fev

B] Strength
 

Every minute for 10 minutes:

3 power clean

Note: load over the sets

C] Team wod
 

Amrap 25 minutes:

400 double-unders 
200 sit-ups
100 hang power clean @ 115/75
50 handstand push-ups

Lundi 18 fev

B] Strength
 

Front squat

5 sets of 3 reps

Note: load over the sets

C] Wod
 

4 rounds for time:

15 hangpower snatch @ 75/55
60 air squat

vendredi 15 fev

B] Strength
 

15-20 minutes to find

1 rep max of push-press

Note: from rack

C] Wod
 

Amrap 15 minutes:

5 push-press @ 115/75
10 pull-ups 
15 burpees

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