20140616

Oly: 3x5 split jerk work speed WOD: 10 min AMRAP 10 pull-ups 20 push-ups 30 sit-ups 40 DU

20140612

2x max pull-ups Get decent rest between sets WOD: 3RFT 6 HSPU 10 pendlay row 135/95 1:00 hollow rock No rest

20140611

WOD: 16 min Amrap 20 alt pistols 10 ea 10 burpee box jumps 10 wall balls 400m run

20240610

1 RM push press WOD: 4 RFT 4 MU 8 HRPU 1:00 KTE :45 rest Post WOD 1:00 battle ropes

20140609

6x3 OHS WOD: 10 min Amrap 8 squat cleans 135/95 8 Russian swings 70/53 40 DU

20140606

9x3 speed bench 3 narrow, 3 normal, 3 wide WOD: 14 min AMRAP 5 push press 135/95# 10 KBS 53/35# 15 burpees

20140605

6x2 clean high pull (2x90, 2x100, 2x110% 1RM power clean) WOD: 3 RF 6 tires flips 10 broad jumps 45 sec wallball 20/14 30 sec rest

20140604

Wod Cindy 15 min Amrap 5 pull ups 10 push ups 15 air squats

20140603

6x3 push jerk ft stay together

WOD:
3RFT
400m run
20 KB snatch 53/35# 10ea
30 DU

20140602

1rm Deadlift
WOD: chipper
10, 9,8,7...,3,2,1
Front Squat 135/95#
Pause Box Jumps 24/20"

20140530

Strength: 3x5 LIGHT Snatch Grip shoulder press LIGHT!!!!!!!!!!

WOD:
12 min AMRAP
5 push jerks 135/95#
10 K2E
30 DU

20140529

Strength: 3x6 OHS

WOD:

3RFT
10 DL 225/155#
10 Russian swings 70/53#
1:00 pistols
:45 rest 

20140527

WOD:
50 burpees
And then directly into
3 RFT
400m run
10 pull-ups
20 push-ups
30 sit-ups 

20140527

Strength: 5x3 low bar back squat(30-45 sec between with slight pause on box and very very explosive coming up so don't get super heavy)

WOD: 5 rds
5 hang cleans 155/105#
20 wall balls