September 1, 2014

9/2/14

Strength-Tempo Strict Press 5x5 @ 70% *3 sec negative*

WOD-4 rounds
          20 cal row
          10  HSPU

Fun stuff(optional):Row 500x5 3min rest in between intervals
                   

August 24, 2014

8/25/14-8/28/14

Monday:
Benchmark: For Time-50 T2B *5min time cap
Strength:Strict Press 5x5@70%
WOD- On a 12 min Running Clock.
1 min max- Deficit Push ups 45s/25s
1 min max - Back squat 95/65
2 min max-Deficit Push ups
2 min max -Back squat
3 min max-Deficit Push ups
3 min max -Back squat * total number of reps is score.

Tuesday: Strength/skill: 10 min Emom- 2 Cleans @ 70%*Drop and reset*
WOD:  8 Rounds for time
           14 KBS Snatches 55/35
           30 DU(3:1)
* Alt arms after each round


Wednesday:20min AMRAP:
12 S2O (115/75)
10  OH Lunges
800m run
Fun Stuff(optional): Air dyne: 15 min
30 sec on 30 sec off

Thursday:Warm up-15 min of Mobility
WOD- 2 Rounds not for Time.
Run 800m
50 air squats
Row 1500m
30 Russian KBS 70/55
Air Dyne 5 min at Moderate Pace
20 GHDS

Friday- :))))


August 21, 2014

7/22/14

 2 rounds of MSCF Warm Up
"Karabell"
10 Rounds
 3 Snatches 135/95
15 Wall Balls
20min time cap

August 20, 2014

7/21/14

Strength: 6x2 Split Jerk

WOD:3 Rounds
          25 cal row
          15 Kbs 70/55

August 19, 2014

7/20/14

WOD: 10 to 1 front squats 155/115
* 30 double Unders between rounds (3:1)

Fun stuff: 4x400 run on every 3rd min

August 18, 2014

7/19/14

Strength: 15 min to find  1rm  strict press
WOD
10 rounds of:
5 pull-ups
10push ups
15 air squats
Rest 3 min
21-15-9
Deadlift 205/135
Box Jump overs 24/20