20140923

September 22, 2014 Leave a comment

Strength
1 rep max Bench Press
Then
3-0-1-0 Tempo Bench Press @70%x5
Rest 60
Legless Rope Climbx2/Rope Climb x2
3 Rounds

WOD
30 Double Unders
10 Pullups
10 Box Jumps 24/20
5 Rounds For Time

Core
10 Hollow Rockers
10 Plank Pushups
5 Rounds

20140922

September 21, 2014 Leave a comment

Strength
Every 60 secs
Hang Snatch
Full Snatch
OHS@up to 80%
6 Rounds
Then
Hang Clean
Power Jerk
Full Clean
Split Jerk @up to 80%
Then
Establish
1 rep max Back Squat
Post weights

WOD
Run/Row 800m
20 Thrusters 95/55
Run/Row 400m
15 Thrusters
Run/Row 400m
10 Thrusters
Run/Row 800m
For time
20 Min cap

Core
10 RDL 95/55
10 GHD Back Ext.
4 Rounds

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20140919

September 18, 2014 Leave a comment

Strength
Find Max Strict Press
Then
Push Press Max Strict x AMRAP
Then
Max rep Kipping Pullups
Post Weights and Reps

Team WOD
Prowler Relay 90/50 Tree to Tree
10 Rounds each

Core
5 Toe to bars
10 Hollow Rockers
15 Plank Pushups
AMRAP 7 mins

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20140918

September 17, 2014 Leave a comment

Strength
Every 90 secs
Snatch for max load
5 Rounds
Clean and Jerk for max load
5 Rounds
Deadlift@80%xAMARAP
Post weights and reps

WOD
Pistol/Split Squats Right leg
Pistol/Split squat Left leg
KB Swing(RUS) 55/35
Box Jumps 24/20
Rest
1 min each
3 Rounds

Core
100 GHD Back ext
In fewest sets possible.

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20140917

September 16, 2014 Leave a comment

Strength
OHS@90%xAMRAP
Then
Front Squat@90%xAMRAP
HSPUxAMRAP
Post weight and reps

WOD
Run/Row 1 Mile
For time
4 mins
Max Rep Double Unders
Run/Row 1 Mile
For Time
25 min time limit

Core
Partner Side crunch
Max unbroken reps per side

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20140916

September 15, 2014 Leave a comment

Strength
Bench Press @80%xAMRAP
Snatch Grip Pendlay Rows xAMRAP
Post weights and reps

WOD
1 Rope Climb
10 HSPU/HS Shoulder Touch
2 Rope Climbs
10 HSPU
3 Rope Climbs
10 HSPU
2 Rope Climbs
10 HSPU
1 Rope Climbs
For Time

Core
GHD Sit-ups
Max reps in 30 secs
3 Rounds

20140915

September 14, 2014 Leave a comment

Strength
Every 90 secs
Snatch x2 for max load
5 Rounds
Clean
Clean and jerk for max load
5 Rounds
Then
Back squat @80%xAMRAP
Post load and reps

WOD
Cindy
5 Pullups
10 Pushups
15 Squats
AMRAP 20 mins or 15 Rounds

Core
GHD Back Ext
Max Reps in 30 secs
3 Rounds

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