Sat. 1/18/14
EMOM 30min. 7 Thrusters – 1st min 7 HPC & Jerk – 2nd min 7 Burpees – 3rd min Alternate in this sequence for 30 min Ok to add or decrease wt as you progress through the wod.
Fri. 1/17/14
Deadlifts 4×10 Buy in: 5 Burpees I-Run 1-2-3-4-5-6-7-8-9-10-8-6-4-2 Pull Up Push Up Air Squat Buy Out: I-Run 5 Burpees
Th. 1/16/14
Buy In: 2 I-Runs 4 Rounds 16 Russian KBS (32/24) 12 SDHP (105/78) 8 HSPU – Rx = no mats no plates 4 KB GTO (32/24) 10 DU sub 5 Burpees 10 Singles 10 DU 10 Singles Buy Out: 2 I-Runs 10 Hang Power Clean & Jerk
Wed. 1/15/14
PP 10-8-8-6-6 – Strict SJ 5×2 – Build to Mod. Heavy, focus on mechanics Hang Snatch High Pull 5×3 4 Rounds 5 Hang Power Snatch (135/103) (115/88) 5 Over Head Squat “………..” “………….” 5 BR Back Step Lunge “………” “……….” 5 Burpee Box Jumps (30/24) I- Run
