Monday, April 21, 2014

Back Squats 3-3-3-3-3

 

WOD

“Quinby”

7 rounds for time of:

5 pistols each

10 pull ups

15 push ups

20 sit ups

Saturday, April 19, 2014

Max yoke carry 20m

 

100 DU

Then:

5 rounds

10 Front squats 105/155

15 pull ups

Finish with 100 DU

Friday, April 18, 2014

One class only 9:00

Metcon (AMRAP – Rounds and Reps)

In 20 Minutes

Partner A must Row or Run 250 Meters

Partner B completes

5 wall ball shots 20/14#

5 box jumps

5 Kettlebell swings

5 Pull-ups

5 push-ups

Once partner A completes the row partner B will row.

Partner A will pick up where Partner B left off.

Thursday, April 17, 2014

Skill:

 

Push Jerk 3×3 *focus on speed

 

WOD

 

Run 1,000 Meters

 

30 Push Jerks (135/95)

 

20 Handstand Push-ups

Wednesday, April 16, 2014

Skill:

8 minute AMRAP 5 backward roll to candlestick, 10-20m HSW (sub wall walks)

WOD:

10 Back Squats 135/225 *from the floor

50 KBS 53/70

40 box jumps 20/24”

30 OHS 65/95lbs

20 T2B

Cash Out:  100 banded leg curls (cause we will probably be done this one super fast

Tuesday, April 15, 2014

Skill:

Bench Press 6×6 @ 70%

WOD:

3 rounds for time of:

12 T2B

8 Power Snatches 95/135lbs

Monday, April 14, 2014

WOD:

10 Rounds for Time

7 Chest To Bar Pullups

7 Thrusters 65/95

Friday, April 11, 2014

Skill:

Max Effort Sumo Deadlift

WOD:

Beep Test

EMOTM

7 Thrusters 55/75

7 Pullups

7 Burpees

Thursday, April 10, 2014

Skill:

 

Back Squats, find 2 RM pause squat

 

WOD:

 

20 STO 65/95lbs

 

20 T2B

 

20 STO 95/135lbs

 

20 T2B

 

20 STO 105/155

 

20 T2B

 

STO= Shoulder to Overhead

T2B = Toe to Bar

Wednesday, April 9, 2014

Skill:

 

Goat training 15-20 minutes

 

WOD:

 

5 rounds for time of:

 

1 power clean 95/135

 

3 hang squat cleans

 

2 push jerks

 

100m sprint

 

Rest 2 mins after the 5 rds then repeat.

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