Saturday 2.25.17Friday 2.24.17Thursday 2.23.17Wednesday 2.21.17

1rd: run 200 bike 10 cal row 250
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count bar scap hang- inch worm back
burpee broad ump down to rig - 10 count bar scap hang - burpee broad jumps back
then:
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills

17.1 set up and practice

20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc
mrx
msc
14-15

20 min cap for time
amrap
10 c&j 95/65, 65/35
15 burpee bar jump over
20 c&j
15 burpee bar jump over
30 C&j
15 burpee bar jump over
40 c&j
15 burpee bar jump over
50 c&j
15 burpee bar jump over

1rd: run 200 bike 10 cal row 250
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count hollow hang - inch worm back
burpee broad ump down to rig - 10 count mni kip - burpee broad jumps back
then
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills

17.1 set up and practice

20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc
mrx
msc
14-15

20 min cap for time
amrap
10 barbell snatch
15 burpee box jump over
20 barbell snatch
15 burpee box jump over
30 barbell snatch
15 burpee box jump over
40 barbell snatch

jog 400m or row for 3 min - themn - 10windmills, high kicks, fron lunge, side lunge broad jump, spider man - air squats

BENCH PRESS 3 warm ups sets of 10,8,6 adding weight then, 4 x 4 at moderate weight

EMOM 40/20 -12min hspu, - clean (185/135, 155/95, 135/75. 115/55 -T2B

Core Work - Coaches Choice

2 rds; jog 200m bike 10 cal - 3 rds 10 windmill, 10 air squat, 5 down dog push ups

2 person partner chipper:
5RDS: - 30 wb, 30 box jumps 30 push ups (split evenly)
RUN 200m (run together)

3RDS:- 40 kb swings, 40 goblet squats (split evenly)
RUN 400m (run together)

1RD: 50 DL (split evenly)
RUN 500m (run together)