10/1/14

Strength: Take 15 min to build to a heavy set of ;1 snatch  pull+1 snatch(squat)+1 Hang snatch(squat)
WOD:
60 cal row
50 wall balls
40 Box Jumps
30 CTB
20  KBS 70/55
10 Wall Walks

9/30/14

WOD:8 Rounds
200m Run
7 Deadlifts
8 Bar Facing Burpees
*60 sec rest between rounds*

9/29/14

Front Squat- 5x5 @75%

WOD:"Macho Man"

On the minute for as long as possible:

3 Power Cleans
3 Front Squats
3 Jerks
Dudes:  135
Chicks:  95

9/24/14

Strength:7x2 Power Snatch

WOD: Run 20 min at moderate pace

9/24/14

Strength:5x3 Back Squat @85%

WOD:21-15-9
Thrusters 95/65
Box Jump Overs 24/20
7 min time cap

9/23/14

WOD: "Bruni"
27 min AMRAP
27 cal row
27 wall balls
27 Burpees
27 T2B
1 Bar muscle up( sc: 3 Chest to bar pulls or 5 pull-ups)
HAPPY BIRTHDAY CHRISSY!!!

9/22/14

Strength: 15 min to find 1RM strict press

3 Rounds
800m Run
13 Power Cleans  155/115

9/19/14

Strength:Thruster 6x2
WOD: 10-8-7-6-5-4-3-2-1
Thrusters 95/65
GHD  Sit-ups

9/17/14

Strength/Skill-Snatch 5x3
Snatch Pull  3x3

WOD:50 Kbs55/35
           50 DU
           30 Kbs
           30 DU
           20 Kbs
           20 DU
*Goal is unbroken on Kbs

9/17/14

Back Squat 4x7 @ 75%
WOD:
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

9/16/14

Strength: Strict Press 6x3 @80%
WOD: 15 min AMRAP
5 S20 115/75
10 Deadlifts
15 Box jumps

9/15/14

Strength/Skill : 5 sets of 1 Full Clean+ 1 Hang Full Clean + 1 Jerk

12 min to build to a Heavy Back Squat Double


WOD: 25 Burpees
           800 m Run
            25 Burpees
         

9/12/14

Back Squat- 5x5 start at 70% and climb

WOD: 4 Rounds
20 wall balls 20/14
20 med ball lunges
400m Run while holding med ball

9/11/14

Metcon

Metcon (3 Rounds for distance)

3 RFD:
8 Minutes Max Distance Row
Rest 4 Minutes
 *score is total distance traveled*

9/10/14

Fun stuff: 7x100m sprints 15sec rest
WOD: 20 min AMRAP
15 Box Jumps
12 Push Press  115/85
 6 CTB.

9/9/14

Conditioning: Run 2 miles at moderate pace

WOD- 25-20-15-10.
Back squat 95/65
*30 double Unders in after each set.( so you will finish on DU)

9/8/14

Strength: Tempo Strict Press 5x4 75% *5 sec negative*
WOD: 12 min emom:
           5 T2B
           6 Russian KBS (55/35)
           7 Buprees.
  After last set on  top of the next minute complete a max unbroken set of wall balls(20/14) that will be your score.

9/5/14

:((((((

9/4/14

Strength: 5x4 strict press  @ 75%
WOD:w/partner
Row 3k * switch  every 250*
Then run 2 miles
*switch every 400m*

9/3/14

Back Squat 3x3 @ 85%

5 Rounds
3 min AMRAP
2 Hang Cleans 135/95
3 Front Squats
4 Front Rack Lunges
5 Box Jumps
Rest 1 min between Rounds

Fun. Stuff:  Air dyne Max Effort for  4 min

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