2.23 - 3.1

This weeks programming is designed as a deload week . The WODs will be lower in overall volume/ weight to allow us to recover entering into 15.1 . Due to the unpredictable nature of the Open Workouts programming for Saturday and Sunday will be posted after the release of Open WOD 15.1


MONDAY

BLACK AND GREEN

GREEN Substitute double unders for Singles

WOD

50-40-30-20-10

Double unders


25-20-15-10-5

Hand Release Pushups


STRENGTH

Back Squat

4x2 at 75%

Stay light focus on quick / crisp reps

 

WEDNESDAY


OLYMPIC LIFTING

5 x 2 Snatch High Pulls + 1 Power Snatch


BLACK AND GREEN

GREEN- Substitute Toes to bar for V-ups 

Substitute  hang snatches for a challenging weight


7 Rounds for time

7 Box Jumps 24/20

7 Toes To Bar

7 Hang Snatch 95/65


THURSDAY

BLACK AND GREEN

16 Minute EMOTM

ODD-12 Calories

EVEN- 3 Clean and jerks at 75%