Week of February 9-14, 2015

Monday

Back Squat (see strength cycle below)

"Karen"
150 Wall Balls For Time
*Men 20# ball to 10'
*Ladies 14# ball to 9'
*50+ Masters Ladies 10# ball to 9'
*Will be run in 2 heats with large classes.

Tuesday

Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps

"Pushing Annie"
50-40-30-20-10 Reps For Time:
Double Unders
Push Ups
*No singles.  If you cant do doubles then do tuck jumps.
*Chest must touch ground (not belly) on every rep of push ups and come to full elbow lock out.
*Top of legs should never touch the ground.

Wednesday 
Power Clean 1 Rep Max
*15 Minutes to establish

EMOM For Total Reps:
Power Cleans @ 85% 1RM
*1st minute perform 1 power clean, 2nd minute 2 power cleans...continue until you can not complete all of the power cleans in the allotted 1 minute.
*Score total reps including all reps completed in the round you were not able to beat the allotted minute.
 

Thursday
Deadlift (see strength cycle below)
*Deadlifts are always reset after every rep
*Of course we NEVER drop the bar

3 Rounds For Time:
25-Russian KBS 70/53#
10-Burpee Box Jump 24/20"
*Must jump for Rx on box jump.  Stand completely up on box.
 

Friday 
Challenge WOD
"5th Annual Winter Chiller Final"
For Time:
30-Ground to Overhead 
400 Meter Run
30-Snatches
*Ground to overhead is anyway overhead.
*Snatches may be pressed out from eye level and above.  Can not turn this in to a clean and overhead.
*20 Minute Time Cap (Cap at Chiller was 10 minutes)
*Winter Chiller Champion Gage Hannah completed at Rx in 8:48.
Weight:
Men-135# (Rx+ @ 155#)
Women-95# (Rx+ @ 105#)
Masters Women (40+) 65# (Rx+ @ 95#)

Strength Program
8 Rep Wave

3 x 60%
3 x 67.5%
2 x 8 x 72.5%
*We will be using 100% of your 1RM as the training weight