14.3
8MIN AMRAP
10 deads
15 box jumps
deads go up by 5 reps and load every cycle through
Go hard
10-1 of
C+J at 135/95 and T2B
2 min rest then:
1-10 of,
Deads 135/95 and sit-ups
Classic 306
Wednesday: "Slamming"
20 WB 20/14
10 Pwr cleans 135
5 MU
6 rds
Heavy for 14.3?
Tuesday:
A: thruster Progression
B: EMOM 7 min of 4 full cleans at 250/150
Getting set for 14.3
Monday:
A :MU Progression
B: 4 cycle met con
7 deads 225/155
7 ring dips
7 KBS 2/1.5
Morrison
50-40-30-20-10
of
WB 20/14
BJ 24/20
KBS 1.5/1
14.2
3 mins to complete two rounds of:
10 OHS 95/65
10 C2B
If successful then:
3 more minutes to complete
12, 12 of the same couplet.
Continue by adding two resp every succesful 3 mins
Tabatta!
A:
Tabatta
WB 20/14
WB sit ups
Push Ups
KBS 1.5/1
Part B Mobility
Easy 10
Part A: MU Progression
Part B: Row 750 M
Then 10 rds of:
9 push press 115/85
6 T2B
Thrusters Galore!
Part A: thruster Progression 1.3
Part B: WOD
7 thrusters 115/85
7 BJ 24/20
7 C2B
5 rds rest 90 secs repeat
Power Training
Part A - Pul Up Progrssion 2.3
Part B - On the two minutes
2 deads
1 hang full clean
1 jerk
245/145
Strength Day March 2014
5X5 Bench press
5X5 push press
Open WOD 14.1
10 MIN AMRAP
30 DU
15 Pwr Snatches 75/55
Open jitters!
Part A:
30 WB
20 BJ 28/24
10 Pwr Snatches 135/95
5 RFT
Part B:
MU progression week 2.2
More Thrusters!
Part A: Pull up progression week 2.2
Part B: 4 cycle met-con
6 thrusters 95/65
6 toes to bar
6 back extensions
She's a beauty!
8 deads 265/185
8 ring dips
28 DU
4rds rest 1 minute, then 3 rds rest 1 minute... down to 1 rd
Cleans and Thrusters, WTF!?
Part A: Thruster progression week 2
Part B: 4 full cleans on the minute for 7 minutes 245/155
Row your heart out
Part A:
500M row X 5 3 min rest between each set
Part B:
Tabatta
WB 20/14
KBS 2/1.5
Wonderkid's Request!
40 deads
30 Fr squats
20 shoulder to overhead
10 thrusters
all with 155/105
complete 7 MU and 50 DU before each movement
Death by Snatch!
Part A:
Death by snatch 135/95 with 5 pull ups
Once you fail you must continue with 8 burpees
WOD ends for everyone at min 15
Part B:
Pull Up progression week 2.1