Heavy Thrusters

Part A: Thruster progression week 1

Part B:

30 BJ 28/24

30 KBS 2/1.5

30 J.Lunges

4 RFT

Try this progression!

Part A: MU progression week 1

Part B:

7 push jerks 185/115

7 Fr squats

7 bar hop burpees    

3 rds rest 3 min and repeat!      

4 cycle met-con

Part A: 4 cycle met -con

6 deads 225/155

8 WB 20/14

10 push ups

Part B: shoulder mobility

Froning Special

Roww 1000M

Push press 95/65 for 100 reps

10 MU

I hate that sound!

complete the following:

100 KBS (1.5/1)

100 burpees

at the top of the minute

complete 2 MU 

Elizabeth Feb 2014

Part A: Elizabeth

21-15-9

sq cleans and ring dips

Part B:

2 sets max time HDST hold

Part C:

1 set max plank hold

Open prep!

Part A; 

12 Thrusters 115/85

12 C2B

9 rds

Part B:

L-sit Hold 2 attempts max time

Part C: mobility couch stretch

Front Sq Pyramid

Part A: Fr Sq Pyramid

2-4-6-6-6-4-2

fr squat from floor ( 1st one can be full clean)

265/155

Part B:

Pull up progression final week

Putting it all together

12 min AMRAP

150 WB

100 DU

30 MU

FGB

FGB

nuff said!

BOOM!

Part A:

complete the following:

30 DU

8 Deads 245/155

12 push ups

rest 1 minute after the following:

4 rds rest 1 minute,

3 rds rest 1 minute

2 rds rest 1 minute

1 rd rest 1 minute

Part B: Plank Hold

Partner WOD

In teams of two

12 minute to establish heaviest hang clean

Part B: 12 min AMRAP

12 WB 20/16

12 Pwr Cleans 135/95

Can and must  switch every 6 reps

Sweaty Friday

For time:

10 HDST

15 BJ 36/24

20 C+J 135/95

25 T2B

30 KBS 2/1.5

25 T2B

20 C+J

15 BJ 36/24

10 HDST

Slippery ladder

Part A:

L-sit hold 

Part B:

9 min AMRAP ladder

1-1,2-2,3-3...

1 thruster 115/85

1 Ring dip (men via MU)

Part C:

HDST HOLD

4 cycle met-con

Part A : Wall Ball week 5

AMRAP

3 min on 90 sec off

9 28/24 BJ

9 KBS 2/1.5

9 C2B

Snatch Complex

Part A: week 5 pull up progression

Part B: Snatch Complex on the 2 minutes

1 pwr

1 hang

2 OHS

205/135

Super Bowl Hangover

Part A:

21-15-9 

Push Jerks 185/115

sit ups

rest 5 exactly 5 mins

21-15-9

deads same weight 

push ups

Tabatta!

20 sec on 10 sec off 8 rds per movement

SDHP 75/55

Push press 75/85

squat

burpee

Christine

3 RFT

500 m row

12 BW deads

21 BJ 24/20

Clean and Jerk Complex

On the two minutes for 10 rds

1 clean

2 squats

1 jerk

245/145

Part B: Pull up progression week 4