Monday: Strength: Squat clean + 1 split jerk EMOM x 9 3 + 1 x 3 2 + 1 x 3 1 + 1 x 3 Conditioning: 'February benchmark'21 Front squats 21 pullups 21 STO 21 pullups 21 Power cleans 21 pullups Rx = 60/40kg Tuesday: Strength: Deadlift sets EMOM for accumulate weight 0-2: 10 reps 2-4: 8 reps 4-6: 6 reps 6-8: 4 reps 8-10 2 reps * choose own loading, must make reps for rounds to count Conditioning 4 rounds on a 2 minute clock/ rest 2 minutes between each Row 300m Max T2B in remainder * score = accumulate T2B Wednesday: Goat EMOM x 7 Conditioning 2015 Regional WOD 3 chipper For time: 1-mile run 50 overhead squats @ 60/40kg 100 GHD sit-ups (abmat situp) 150 double-unders 50 sumo deadlift high pulls @ 60/40kg 100 box jump overs * 26 minute time cap SWOD Snatch drills OHS 1rm 2016 Regional WOD 1 * scale as needed* 10 squat snatches (185/135 lb.), by 2:00 8 squat snatches (205/145 lb.), by 4:00 6 squat snatches (225/155 lb.), by 6:00 4 squat snatches (245/165 lb.), by 8:00 2 squat snatches (265/175 lb.), by 11:00 Thursday: Strength/skill: AMRAP in 7 minutes Ring or bar muscleups Or 7 strict ring row 7 strict ring dip Conditioning: 4 x 3 minute rounds resting 1 minute between each 1 minute accumulate plank Max KB Swings @ 24/16kg remainder 1 minute accumulate plank Max pushups in remainder 1 minute accumulate plank Max wall balls in remainder 1 minute accumulate plank Max in OH plate lunges @ 20/15kg in remainder Friday: Strength: Front squat sets E2MOM for accumulate weight 0-2: 10 reps 2-4: 8 reps 4-6: 6 reps 6-8: 4 reps 8-10 2 reps * choose own loading, must make reps for rounds to count Conditioning: 4 rounds each on a 4 minute timer for total working time: 7 burpees 400m sprint Saturday: Partner Murph
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