Skill

Front and back squat progression

Strength

Back squat-3-3-3-3-3

WU

Three rounds

Stairs x 2

Air squats-15 reps

Vsit ups-20 reps

WOD

“Nancy”

Five rounds for time of:

400 meter run

F65/M95 pound Overhead squat, 15 reps

WU

Parking lot drills

WOD

Tabata

8 rounds of:

Jump slamball

Box jumps

T2B

SDLHP-F65/M95

WU

Skill

Joint mobility

HSPU- work on full ROM

WOD

AMRAP in 20 minutes

Parking lot-sandbag lunges 100 ft + 10 OHS each side

1 Rope climb (modified x 5)

Wallball-10 reps  F14/M20

Ring planks-10 reps

200 meter run

Congrats to Jennifer Stewert for placing 1st in her division for Gi and No Gi, 2nd in expert in the Naga tournament held on February 19, 2011. Jennifer trains under Marcelo Meleiro Brazilian Jui Jitsu.

Skill

Strict press-1 Rm

Strength

30-25-20-15-10-5

Virtual Shoveling-F25/M45

Pushups

WU

Five rounds:

Jump rope-1 minute

KB OHS-30 sec

WOD

Complete ENTIRE list for time:

400 m run
21-15-9 rep rounds of:
power snatch (F55/M95)
pullups (chest to bar)
—————
400 m run
9-6-3 rep rounds of:
Clean and Jerk (F75/M115)
Pullups (chest to bar)
—————
400 m run
3-2-1
Squat clean thrusters (F95/M135)
Burpee pull-ups (chest to bar)
—————
400 m run

Congratulations!!!!

Skill

Clean-progression of all clean variations

Strength

Clean-10 reps/5 sets

Hang clean-10 reps/5 sets

WU

Three rounds of:

Muscle ups-5 reps

Pullups-10 reps

Butterfly sit-ups-12 reps

WOD

Four rounds for time:

DL-12 reps  F175/M225

Sled push-100 ft (low bar)

Pistols-10 reps R/L

800 meters

WOD

“The Beach!”

LMAO!