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Friday, February 14, 2020

14 February

Training Session AM (530a)

3k Bike Erg

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12

B4. 50 KBS (1.5)
Rest 2m, x2

C. Bis/Tris

D. Crossover

E. Mobility


Training PM Session (130p)

A. Power Clean & Jerk
Rest 10s
Squat Clean and Jerk
Rest 10s
5 DL
*225#

B. Box Squats
5 Working Sets to Build To A Tough Set of 10
*185 - 205 - 225 - 235 - 245

C. Class WOD
"Saloon"
With a 14m Clock:
Find 5 Loads
5 TnG Clean and Jerks
10 TnG DL
3 TnG Clean and Jerks
10 TnG DL
1 TnG Clean and Jerk
*225 - 345 - 255 - 375 - 280
*1480 (5# PR)

D. 10m Paleo Squat

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