031715 March 16, 2015/0 Comments/in Capacity Training /by wintersmom40 minute amrap 200m run 5 deadlifts @ 405 (scale as needed) 10 burpee box jump overs 24/20 3 stone to shoulder @ body weight (or more) 10 cals row 1 front squat @ 80@ of your 1RM
031715 March 16, 2015/0 Comments/in WOD /by wintersmomPush Press + Push Jerk + Split Jerk 3 sets of 1 + 1 + 1 at 60% of 1RM Clean & Jerk. Level load across all sets. WOD: 4 rounds: 1 min ME Kb swings 53/35# rest 15 sec 1 min ME box jump overs 24/20″ rest 45 sec CORE: tabata (8 rounds alternating between the 2 movements) 1) weighted ab mat situps 2) plank