2/13/17 - 2/17/17


Published February 11, 2017


you against you

Monday
Strength: OT3M; Power Clean & Jerk; 90% - 90+%
Set 1 - 1 rep
Set 2 - 1 rep
Set 3 - 1 rep
Set 4 - 1 rep

Metcon: 4RFT
30 Double Unders
15 S2OH (95/65)
400m Run


Tuesday “Happy Valentine’s Day”
Strength: OT3M; Back Squat (build to 90% then start working sets)
Set 1 - 2 @ 90%
Set 2 - 1 @ 90+%
Set 3 - 1 @ 90+%

Metcon: 8 Minute AMRAP
12 Front Rack Lunges (95/65)
10 Barbell Rows
12 OH Reverse Lunges
10 T2b


Wednesday
Conditioning: Aerobic Capacity WOD - Epitome
3 Sets
500m Row (moderate pace)
15s Rest
500m Row (moderate pace)
15s Rest
100m Sprint
100m Easy
100m Sprint
100m Easy
100m Sprint
100m Easy
2 Minute REST

Thursday
Strength: Power Snatch; OT3M
Set 1 - 1 @ 90%
Set 2 - 1 @ 90+%
Set 3 - 1 @ 90+%

Metcon: 15 Minute AMRAP
5 DB Hang Power Clean (R)
5 DB Squat (R)
5 DB Hang Power Clean (L)
5 DB Squat (L)
20 Wall Balls

Friday
Metcon: 10 Rounds
:30s burpees
:30s rest
:30s akbs (53/35)
:30s rest
:30s rowing
:30s rest




Leave a Comment: