6413 Burden Blvd.
Pasco, Washington 99301
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This Weeks Training – 2/29/16 – 3/4/16

February 29, 2016

Monday
Skill/Strength
Front Squats
5×5 – moderate weight here 65-70%

WOD
5RFT
6 deadlifts 225/165
12 toes to bar

Cool Down
Coaches Choice

Tuesday
Skill/Strength
8 min EMOM
4 x hspu ( scale to dbell press)

WOD
12 minute amrap
20 dubs (3:1)
6 push press 95/65
8 kb swing 55/35
6 box overs 24/20

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Power Clean
12-15 minutes to work up to todays heavy double.

WOD
For Time
50 air squats
40 abmats
30 pushups
20 pullups
10 power snatch 135/95
20 pullups
30 pushups
40 abmats
50 air squats

Cool Down
Coaches Choice

Thursday
Skill/Strength
Split Jerk
– for athletes who havent used this technique drill foot work with bar weight to start only.
– experienced athletes complete 5 x 2 ascending weight from rack.

WOD
4 RFT
run 200m
15 thrusters 95/65

Cool Down
Coaches Choice

Friday
Skill/Strength
– go over standards for 16.2 with athletes.
– athletes doing Open on Saturday or Sunday should only complete an abbreviated dry run.

WOD
16.2?????

Cool Down
Coaches Choice

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