Friday, August 22, 2014

20140822

2x 500m row

WOD: 10 min AMRAP
5 front squat 135/95#
5 burpee pull up
5 BJ step downs

Wednesday, August 20, 2014

20140821

Oly: 5x5 Strict Press heavy
       
WOD: 3 RFT                                      
 5 C&J 185/135#                            
  10 Ring Row                                
   50 DU                                      

  Mobility!!!

20140820

WOD: 20 min AMRAP        
16 KBS 53/35#                   
16 KB Goblet Lunge 53/35# (8 ea leg)    
16 Burpees                      
200m run

Mobility!!!

Monday, August 18, 2014

20140819

Oly: 1 rm push jerk

3 RFT
12 pistols (6 ea leg)
6 strict CTB
6 deficit HSPU
:30 hold HSPU pos
1:00 rest

MOBILITY

Thursday, August 14, 2014

20140814

Oly:10 EMOM                     
1 Squat Clean + 1 Hang Squat Clean + 1 Clean Drop  
Work form and speed. Not weight!!!

WOD: 3 rds                        
15 Russian KBS 70/53#       
15 Box Jumps                     
200m run

Mobility!!!

Tuesday, August 12, 2014

20140812

OLY: Work to a heavy set of 5 Push Press


WOD
4 RFT
5 MU
10 toes through rings/T2B
30 DU
15 tuck jumps
30 sec rest

Monday, August 11, 2014

20140811

Oly: 1RM power clean

WoD:
9min AMRAP

6 OHS 115/75
12 burpees broad jump

Mobility

Friday, August 8, 2014

20140808

Strength: 3x AMRAP BW Bench

WOD: 10 Min AMRAP
10 Push Jerk 135/95#
10 Mad Russians 45/25#
10 Up-Down Planks
10 Box Jump Step Down 24/20"

Mobility!!!

Thursday, August 7, 2014

20140807


Oly: 6x2 Snatch (Squat)     

WOD: 3 rds                         
8 Hi-bar Back squat 225/155#             
12 KBS 53/35#                  
16 Burpees                        
1:00 Rest

Mobility!!!

Wednesday, August 6, 2014

20140806

Skill: Snatch             

WOD: Buy-in + 15 min AMRAP                             
Buy-In 500m Row              
15 HRPU                        
15 Ring Row                     
15 KTE                             
400m Run

Mobility!!!

20140805

1 RM: Thruster

WOD: 3 rds
10 Power Cleans 185/135#
10 CTB

Sunday, August 3, 2014

20140804

Oly: 5x5 Rack Snatch Grip Push Press                                

WOD: 12 min AMRAP          
6 Strict Press 115/75#       
12 Front Rack Lunges 115/75# (6 ea leg)  
18 Weighted Sit-ups 45/25# 
30 DU 

Mobility!!!