2-20-14 – Annie

Happy Birthday Jodi Richens

STRENGTH – Snatch
3 min EMOM
6 – Hang Muscle Snatch
1 min rest
3 min EMOM
4 – Hang Power Snatch
1 min rest
2 – Hang Snatch (full squat)

Let the movement dictate the load you select – load should increase with each change of movement.

CONDITIONING
“Annie”
50-40-30-20-10
Double Unders (3:1)
Sit Ups

COACHES CHALLENGE
50-40-30-20-10-20-30-40-50
Double Unders (3:1)
Sit-ups

Compare your previous time HERE.

2-20-14 Annie

2-10-14 Annie-s

 

2-19-14

a simple truthHappy Birthday Clara Draper and Bianca Peterson

Skill Work
(3x)
1 min Hollow Rock
2 min – 5 Split Squat each leg (35#/25#)
1 min Plank
1 min rest

Scapula Work
2 times through
3 Reach, Twist & Lift both right and left sides
15 Scarecrow (5#/2.5#)
10 Scap pushup
5 I, Y, T40 bp 30 thruster (75#/50#) 30-20 20-10

Conditioning
40 Burpees
30 Thrusters (75#/50#)
30 Burpees
20 Thrusters (75#/50#)
20 Burpees
10 Thrusters (75#/50#)
10 Burpees

2-18-14 Battle Royal

Happy Birthday Daeci Burr

STRENGTH
10 min EMOM
1 – Clean High Pull
1 – Hang Power Clean
1 – Front Squat
1 – Push Press (No Jerk)
Load should be moderate (65%-75%)

CONDITIONING
“BATTLE ROYALE”
7 Min. AMRAP
1 Hang Power Clean (155/105)
1 KB Swing (70/53)
1 Box Jump (30/24)
2 Hang Power Clean
2 KB Swing
2 Box Jump
3, 4,5,6… Continue until time runs out.

Compare your previous score HERE

2-18-14 Battle Royal-S