Open 14.1

Friday Feb. 27th.

Skill:

Snatches (again)

WOD:

Open 14.1

10 min AMRAP:
30 Double Unders
15 Snatches 75/55

WOD 2.27.14

Thursday Feb. 27th

Skill/Strength:

Dips (weighted if needed)

EOMOM for 14min

WOD:

*one bar/weight (make as heavy as you can push yourself to do with good form)*
5 Deads
5 Hang Cleans
5 Front Squats

EOMOM for 16 min

**For people doing The Open, think about this as a rest day.  You may come in and do some light rowing, and mobilizing.  Stay lose, but don't work out hard.

WOD 2.26.14

Wednesday Feb. 26


Skill:

Snatch/ Overhead Squats

* Focus on tight core, and straight midline.  Don't arch that back!*


WOD:

Snatch Chipper:

1 snatch
10 pull ups
2 snatch
10 push ups
3 snatch
10 squats
4 snatch
10 burpees
5 snatch
50 double unders

*If you don't have a snatch, you will do clean and jerks

** If you are doing the open, scale down, don't hurt yourself.  and MOBILIZE!

WOD 2.25.14

Tuesday Feb. 25th.


Skill:

Squat Cleans

Cue of the day: Shrug to pull yourself under the bar.


WOD:

"Klepto"

For time:
27 Box Jumps 24/20
20 Burpees
11 Squat Cleans 145/105

WOD 2.24.14

Monday Feb. 24th

Skill:

Double Under Progression
    Then
4 Rounds:
:30 second Handstand Hold
:30 second Double Unders
:30 second rest


WOD:

EOMOM
8-8-8-8-8 Deadlifts

then

EOMOM
5-5-5-5-5 Thrusters