July 27, 2014

7/28/14

Warm up: Dynamic
Strength: Back Squat 6x3 @ 80%
WOD :100 Air Squats
              80  Sit ups
              60 Push ups
              50 Air squats
              40 Sit ups
              30 Push ups
              25 Air Squats
              20 Sit ups
              15 Pusg ups
             
             
             
           

July 24, 2014

7/25/14

WOD: Row 2k
           200 Double Unders (2:1)
           2 mile Run

July 23, 2014

7/24/14

Strength:Deadlift 8x3 @80%
WOD:500m Row
          30 Thrusters 95/65
          500m Row

July 22, 2014

7/23/14

Strength:Strict Press 60%x5 65%x5  70%x5 75%xAMRAP
WOD: For Time:100 Burpees :)

July 21, 2014

7/22/14

Strength/Skill:Hang Power Clean 5x3(  light weight)
WOD: Complete as many reps as possible.
1 min Max Snatches 95/65
Rest 1 min
2 min max Clean &Jerk 135/95
Rest 1 min
3 min max T2B

July 20, 2014

7/21/14

Strength: Back Squat 6x4 @75%
WOD: 3 Rounds
          20 Wall Ball Shots 20/14
          25 Box Jumps 24/20

July 17, 2014

7/18/14

Strength: 5x5 Front Squat start @70%and climb
WOD:5 rounds
         20 double Unders  (3:1)
          12 OH head plate lunges 45/25
           8 HSPU