5-6 sets building
1 push press + 1 push jerk + 2 split jerk (building heavier than 2/11)
+
Row 400 at 80%
R2M
Row 400 at 90%
R3M
Row 400 at 97%
R5M x 2 sets
WOD
A) Deadlift –
3×80%; R3M
3×85%; R3M
3+x90%;R3M
*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 3-5 reps.
B) EMOM x 12 min
E: Power clean Tng x 5 – (155/105, 135/95, 115/75, 95/65) + burpee over bar x 3
O: *25 double unders (50 single unders)
C) 30 KB or sandbag get ups (53/35 or 60/30 respectively); NOT for time
*Don’t exceed 40 seconds on double or single unders
Friday 2/13/15
A) Build to a tough thruster off the rack in 5-6 attempts
+
Open workout 14.5
21-18-15-12-9-6-3 reps for time of:
– Thrusters (95/65)
– Burpees (bar facing)
*30 min cut-off
A) EMOM x 3mins – TnG power snatch x 5
B) EMOM x 3mins – TnG power snatch x 4
C) EMOM x 3mins – TnG power snatch x 3
*Goal is to start A where you’ve worked previous EMOMs and build.
+
20min amrap
– Row 500m
– 15 KB swings (53/35)
– 10 sit-ups
– 5 muscle ups (sub 7 CTB/regular pull-ups)
*goal is to maintain consistent throughout 20 min
A) Push press x 1/jerk dip x 1/paused jerk x 2; rest 2-3mins x 5 (2 second pause at bottom of dip for the paused jerks)
B) EMOM x 8-10 min
– 3 TnG squat cleans @ 65%-75% – speed focus
C) Hand stand hold ALAP (as long as possible)
R30S
L-sit hold ALAP
R90S x 3 sets
5-6 sets:
– 200 m run
– 12 wallballs (20/14)
– 12 KB swings (70/53)
– 12 burpees
– 30 double unders (90 singles)
R3-4M
*goal is to increase pace each round
A) Back squat @ 65% 1RM
– 2-3 reps @ 20X0; R45S x10
B) 8-10 min HSPU progressions (B&I)
OR
50 HSPU for time (A)
C) EMOM x 10 min
E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar
O: Row 12/9 cal
A) Push press cluster TnG 3.3.3; R10S/3M
+
Open workout 14.4 (Advanced)
Complete as many rounds and repetitions as possible in 14 minutes of:
– 60 calorie row
– 50 toes-to-bars
– 40 wall-ball shots (20/14)
– 30 cleans (135/95)
– 20 muscle-ups
Open workout 14.4 (Intermediate)
Complete as many rounds and repetitions as possible in 14 minutes of:
– 60 calorie row
– 50 toes-to-bars/rings/V-ups
– 40 wall-ball shots (20/14)
– 30 cleans (135/95, 115/75, 95/65)
– 20 CTB pull-ups (or regular kipping PUs)
Open workout 14.4 (Beginner)
Complete as many rounds and repetitions as possible in 14 minutes of:
– 50 calorie row
– 40 V-ups
– 30 wall-ball shots (20/14)
– 20 cleans (95/65)
– 10 burpees