Thursday, April 24, 2014

Bench Press 7×5 @ 75%

 

WOD:

4rds
400m Run
50 Squats

Wednesday, April 23, 2014

6×2 block/hang clean (mid-thigh) @ 65%

 

WOD:

15 minute AMRAP

22 HR push ups (feet on 45lbs plate)

12 box jumps (24/30)

2 rope climbs

 

Cash out: Romanian Deadlifts 3×8

Tuesday, April 22, 2014

Technique: muscle up practice/progressions

 

WOD

 

7 minute AMRAP of:

 

3 muscle ups

 

2 hang power snatch 105/175lbs

 

1 atlas stone to shoulder 100/145

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

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