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
         
         

July 16, 2014

7/17/14

Conditioning: 8 rounds:Air dyne 1 min on 1 min off 
WOD: 12 min Amrap 
            10 burpee box jumps overs 
             10 wall balls 
              10 T2B

July 15, 2014

7/16/14

Strength:20 min to find 1rm Deadlift( no cat back allowed)
 WOD:4 rounds
           Sprint 200m
           12 kbs 70/55
           Rest 1 min between rounds

July 14, 2014

7/15/14

Strength: 1rm Shoulder press (15 min)
WOD:14 min EMOM
1st -5 snatches 95/65
2nd- 40 sec max cal row
* score is total Cals
   

July 13, 2014

7/14/14

Strength:20 min to find 1rm Back squat
WOD: "Jackie"
          1000m
          50 thrusters 45lbs
          30 pull ups
            14 min time cap
* DONT DROP THE BAR *