Monday

Push jerk or Split jerk: 1RM

Metcon:
“When Cindy met Nancy”
3 rounds of Cindy
1 round of Nancy
2 rounds of Cindy

*Cindy: 5 pull ups, 10 push ups, 15 air squats
*Nancy: 15 OHS 40/30, 400m run

Tuesday

Gymnastics strength:
30s on / 30s off / 4 rounds
Ring dips
Ring rows
L-Hang

Metcon:
“ANNIE”
50-40-30-20-10
DU
Abmat sit ups

Wednesday

Back squat: 1RM

Metcon:
50 Backrack lunges 80/55

Cap: 6 min

If needed scale weight so you can complete workout in less than 5 sets

Olympic: Max snatch and/or C&J

Thursday

WOD (S):
800m run
30 KBS 24/16
800m run
50 wall ball
800m run
30 burpees
800m run

Friday

Max power snatch and/or power clean

Metcon:
“Barbell Baby”
20 thrusters
30 front squats
20 push press
30 back squats
45/30kg

Compare to 20.2.2015, search: barbell baby”

Saturday

Team WOD 11:00, open doors 12-14.

Sunday

Open doors 14-16.