2.1.19 “15.1 & 15.1A”

Two Parts in 15 minutes
(15.1) AMRAP in 9 minutes
15 Toes-to-Bars
10 Deadlifts (115/75 lb)
5 Snatches (115/75 lb)

Then (“15.1A”), from 9:00-15:00
1-Rep-Max Clean-and-Jerk

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1.31.19

Rowing Sprints
2X
300 Meters
1 min rest
then
5X
150 Meters
30 sec rest
then
1X
750 Meters
*score your average split time*

Wod
2X
4 min AMRAP
12 Thrusters 75/55
9 Pull-ups
6 Burpees
2 min rest
*pick up where you left off for the 2nd AMRAP*

1.29.19

Strength
16 min EMOM
Snatch Work
Min 1-4, 5 Hang High Pull
Min 5-8, 5 Behind the Neck Push Press
Min 9-12, 1 Hang Snatch + 1 OHS + 1 Snatch Balance
Min 13-16, 2 Squat Snatch

Wod
3X
750 Meter Row
75 Double Unders (2:1 singles)
3 Rope Climbs

1.28.19

Strength
4 Rounds
20 Front Rack Weighted Box Step Ups (10 each leg)
20 Banded Good Mornings

Wod
4 Min AMRAP
8 Hang Squat Clean 115/80
8 HSPU
2 min rest
4 Min AMRAP
8 Push Press 115/80
8 Pistol Squats (4 each leg)
*score is the total of reps from each AMRAP added together*