Tuesday 2/10/15

Workout of the Day
Amrap- Strict Press then repeat
with Push Press then with Push
Jerk- 95/65
** Great shoulder workout. If you can
acheive 30 reps then you can go up
in weight. Scale appropriately**

then
8min Amrap
10 Double Unders
10 Front Squat- 135/95

FastFit
Every 3 min for 5 rounds

Sprint 60m on rower
then 60sec plank (elbow plank)

Rest 5 minutes
Partner med ball sit-ups
4 rounds of 20 each”

Performance
Every 90 seconds, for 15 minutes (10 sets) of: Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps

then
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

then
Three sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds Work on creating speed and efficiency moving the barbell from ground to overhead.

then
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

Post your scores to the Whiteboard.



Mobility WOD