20141001

Skill: 10 mins kipping hspu

WOD:
3RFT
1 min row
1 min KBS 53/35#
1 min Iron Mikes
1 min SDLHP 95/65
1 min rest

Mobility

20140930

Str: 3x6 Narrow Grip Bench                    

WOD:6 rds                     

3 Push Press 155/105#    

4 T2B                             

5 Ring Rows                   

:30 rest                          

Acc: 2x1:00 battle ropes 

20140930

Strength: 4x3 Heavy Low-bar Back squat             

WOD: 12 min AMRAP             

6 DL 225/155#                     

12 KB Snatch (6 ea arm) 53/35#  

18 Goblet Lunges(9 ea leg) 53/35#                               

Acc: 2x Sled Drag  (1=2 laps)

20140926

Str: 3 RM Bench Press (20 mins)

WOD: 15 min AMRAP
5 Strict HSPU
5 Muscle Ups (5 CTB, 5 Dips)
10 Mad Russians 45/25#
30 Double Unders

Mobility!!! 

20140925

Oly: 5x5 Hi-bar Backsquat (ass to grass)

WOD: 3 rds

5 Power Snatch 115/75#

15 KBS 53/35#

1:00 Alt Plate OH Lunges 45/25#

1:00 Rest

Mobility!!!

20140924

Skill: Pistols 10 mins                  

WOD: 20 Min AMRAP                   

6 Pull-ups                         

12 Box Jumps                   

6 Shoulder to Overhead 95/65# 

12 4-count mountain climbers 

Mobility!!!

20140923

WOD: Opposite Ladder
10 Squat Cleans 115/75#
1 Over the Bar Burpee
9 SC/ 2 OTB Burpee
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1/10

Mobility!!!

20140922

1 RM Rack Jerk (Split Jerk from the back) 20 mins

WOD: 9 Min AMRAP
200m Run
9 HRPU
9 Ring Rows
9 V-situps

Mobility!!!

20140919

10 EMOM: 2 Squat Cleans (add weight each set but don't go to failure)

WOD: 

14 Min AMRAP

10 Fr Rack Lunges  135/95#

10 Box Jumps 24/20"

10 KTE

Mobility!!!

20140918

Oly: 5x3 Push Jerk (no split)

WOD: 

4 RFT

5 Strict HSPU

10 Pendlay Row 135/95#

10 Barbell Rollout same#

Mobility!!

20140916

Strength: 3x10 strict press

Wod

3RFT
6 strict pull ups
12 T2B
:45 CTG push ups
:30 rest

Mobility

20140915

5x5 Front Squat                 

WOD: 15 min AMRAP         

1 Power Cleans 135/95#     

10 burpees                       

2 PC, 10 b

3 PC, 10 b

4 PC, 10 b ...

Mobility!!!

20140912

Skill: dubs (10 min)

WoD

10 min AMRAP
6 strict press 115/75
12 ring rows
30 dubs

Mobility

20140011

WoD:

Chipper

2 hang power cleans 105/155
40 wall balls 20/14
4 hang power cleans
30 wall balls
6 hang power cleans
20 wall balls
8 hang power cleans
10 wall balls


Mobility. 

20140910

WoD:

25 min AMRAP

400 m run
6 HSPU
8 pull ups
10 v sit ups

20140909

Strength: 1RM Back Squat

WoD:

3 RFT
4 power snatch 135/95
12 front rack lunges 135/95
1:00 AMRAP KBS 53/35
:30 rest

Mobility!

20140908

Oly: 3x12 bench press

WoD

13min AMRAP

10 push press 135/95
10 bent rows 135/95
15 burpees

Mobility 

20140905

Oly: 5x3 Split Jerk (work speed and feet)

WOD: Diane
21-15-9
Deadlift 225/155#
HSPU

Mobility!!!

20140904

Oly: 4x3 Snatch Balance (Mod to Hvy Weight)

WOD: 3 rds
AMRAP Front Squat 155/105#
10 KBS
15 Burpees
2:00 Rest

Mobility!!!!

20140903

Strength: 5x5 Weighted Pull Ups

WoD:

3RFT
8 Strict Press 95/65
10 T2B
12 Ring Rows
:45 Superman Hold
:30 Rest

Mobility!

20140902

1 RM: OHS

WOD: 12 Mins
12 Squat Cleans 135/95#
12 Box Jumps 24/20"
200m run

Mobility!!!