Tuesday 1/31/17

Part 1: 15mins Z-Press: Seated (on ground, legs straight on ground) Overhead Press off of Pins – 6RM *Set bar at nose height, and don’t slide bar up the uprights Part 2: 5-7mins Banded Tricep Pulldowns 3 x 20 45sec-1min rest between sets WOD:...

Monday 1/30/17

Part 1: EMOM x 10mins 1 Hang Power Snatch + 1 Overhead Squat Same weight straight across Don’t push over 70% of 1RM Power Snatch Part 2: Snatch Grip Push Press for load: #1: 10 reps #2: 10 reps #3: 10 reps Behind the neck Part 3: Row 1000 m 32 Deadlifts...

Thursday 1/26/17

Part 1: 20 mins Pull up Tech Emom Part 2: BENCHMARK “Helen” 3 rounds for time of: • 400m run • 21 Kettlebell Swings 1.5/1 pood • 12 Pull-ups

Tuesday 1/24/17

Part 1: Push Jerk for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps Part 2: 5 Rounds for time: Row 250m 10 Burpees to a plate 50 Double Unders