WODS 10FEB13 – 14FEB13

10FEB14

Monday

1) 10 Mins to work up to a 5RM Overhead Squat.

2) 3×5 Overhead Squat @ 70% of #1

3) 10 Mins to work up to a 3RM Push Press.

4) 3×3 Push Press @ 80% of #3

5) Two Rounds of:
Run .75 Miles
Max Pushups in 1 minute
Max Situps in 1 minute

**Be sure to get a good warm-up in before starting this.

Tuesday

1) 15 min Skill Work (pick one for the next 4 weeks)

2) 16 min AMRAP of:
3 Bear Complex (Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Rack Jerk – don’t let go of the bar)
10 Hand Release Push-Ups
100’ Broad Jumps (Stop every jump – no skipping)

Wednesday

1) Burgener Warm-Up for Cleans

2) 5 min of 3 position Clean and Jerk Practice

3) 5 x 3 Squat Clean + 2 Split Jerks (No letting go of the bar – also, work up to a heavy weight before starting the 5 sets)
*If you have trouble with cleans, feel free to spend this time working with the bar.

4) 3 min AMRAP :

a. 15 Thrusters
15 Pullups

Thursday

1) 10 mins to find a 3RM deadlift

2) 5×3 Deadlift @ 80% of #1

3) Playing with Stones again…
10 min EMOM of:
3 Stone to Shoulders

4) Footrace!
Outside of Luce: (weather dependent)

Sprint Down and Back

Friday

1)      “Fran”

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