2/14/2016

Rest Day

2/13/2016

Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

2/12/2016

A. Front Squat 3-3-3-3 rest 2:00 minutes
B. Push Jerk - 12 reps AHAP every 2 minutes x 8 minutes (4 sets)
C. Pendlay Row - 5-5-5-5 rest 2:00 AHAP
+
10-8-6-4-2
Front Squat 185/125
20-30-40-50-60
Double Unders

2/11/2016

A. Every 2 minutes x 16 minutes (8 sets)
1 Hang Snatch
1 Snatch
*drop between reps - keep it at 80-85% of 1RM*
+
21-15-9
OHS 135/95
Chest 2 Bar Pull-Ups

2/10/2016

Rest Day

2/9/2016

For time:
30 Muscle Ups
rest 1 minute
30 C&J 135/95
rest 1 minute
2000m Row (don't be a b!tch on this)

2/8/2016

Open Workout 11.2
AMRAP 15
9 Deadlifts 155/100
12 Hand Release Push-Ups
15 Box Jumps 24/20