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Tuesday 1st March 2016

2/29/2016

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S&C: Dead-Lift: 5-5-5-5-5 alt' with HSPU: 5-5-5-5-5
WOD: 15mtr BEEP-TEST
...followed by 2/3k Run

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Monday 29th February 2016

2/28/2016

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Skill: 5x: 1min max reps BMU > 1min rest/stretch
S&C: Clean & Jerk: 4-3-2-1-1-1-1

WOD:
Open “13.4”: 7min AMRAP of: 3-6-9-12-15-18: C&J > TTB (60/42.5kg)
Finisher: 4x: max weighted Strict Pull-ups > 45sec rest

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Sunday 28th February 2016

2/27/2016

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Wup: EMOM: 2-4-6-8-10...: Lunge > K2C > Tuck-jump
WOD #1: In Pairs, for time:
15 WC: shared > 40 Box-J: alt’ > 5x: 8 RR/10 PP: switching > 40 Box-J: alt’ > 5x: 8 B’Sq/10 DL: switch > 15 WC: shared 
WOD #2: Pairs 10min AMRAP
4-6-8-10-12…etc:
#1: DB Snatch > Pair: in-sync Burpee > #2: DB Snatch
Finisher:
AFAP: 35mtr Team sprints
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Friday 26th February 2016

2/25/2016

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Skill: HSH / RMU
S&C: Snatch: 6x5

WOD: Open “15.3”:
14min AMRAP of: 7 RMU > 50 WB (20/14lb to 10/9 ft) > 100 DU

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Thursday 25th February 2016

2/24/2016

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S&C: Back Squat: 4 sets of 3reps building weight then: 1x20
5RFR: 1min Row > 1min Burpee > 1min Dips > 1min rest
Finisher: 6x: 30mtr Sled Sprint > 1min rest (45/30k)

WOD DUOs
WD-1: 'CFET Duets workout 1': "Isa-Grace 2.0" For time (8min cap)
RX 40 Snatches & 40 Clean & Jerks (70/45kg)
INT: 30 Snatches & 30 Clean & Jerks (60/35kg)
Pair shares one bar, one completes all Snatches & one completes all C&J ...alternating rep for rep
WD-2: "Bag Waiter": 10min AMRAP:
#1 completes 75mtr Sand-bag Run, then #2 completes 35mtr Waiters-walk + 35mtr Run, then both complete 20 TTB
...continue in this pattern alternating SB Run & WW

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Wednesday 24th February 2016

2/23/2016

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Tech: candlestick > roll-up/pistol-up + butterfly Pull-ups
S&C: Squat-Clean: 5-4-3-2-1 alt w' RMU 4x max linked
WOD: 15min MARY
AMRAP: 5 HSPU > 10 Pistols > 15 Pull-ups

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Tuesday 23rd February 2016

2/22/2016

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Skill: Circle-ups
S&C: 5x: 3 Squat-Snatch + 3 OHS > 15mtr HSW
WOD: complete for time:
15 Snatch > 3x 5mtr Rope-climbs > 100 DUs
16 OH Lunge > 4x 5mtr Rope-climbs > 100 DUs
17 OHS > 5x 5mtr Rope-climbs > 100 DUs

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Monday 22nd February 2016

2/21/2016

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Skill: 6min EMOM: 1 BMU > 2 C2B Pull-ups  3 TTB
Strength: 1RM Bench
WOD
Part One: 5min to establish 1RM Dead-Lift

then 1min rest/reload BB for part two...
Part Two: open "13.2" (re: 29.12.15)
10min AMRAP of: 5 S2OH > 10 Dead-Lift > 15 Box-jumps

(weight: 52.5/35kg, height: 60/50cm)
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Sunday 21st February 2016

2/20/2016

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Friday 19th February 2016

2/18/2016

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S&C: Front-Squat: 3-3-3-3-3-3
WOD: Open “13.1”: 17min AMRAP
40 Tag-Burpees > 30 Snatch (35/20)
30 Tag-Burpees > 30 Snatch (60/35)
20 Tag-Burpees > 30 Snatch (75/45)
10 Tag-Burpees > AMRAP Snatch (95/55)
tag-height= 6inch above finger tips

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