TUESDAY 111025

STRENGTH

Strict Press - Week #4

SKILL

Hang Power Snatch - 3-3-3-3

WOD

21-15-9
KB Lunges
KB Box Step Ups
KB Front Squats

Compare to August 20, 2010

MONDAY 111025

STRENGTH

Back Squat -  Week #4


WOD

3 RDS

8 - Clean and Jerks - 135/95
16 - Pullups

FRIDAY 111021

HAPPY 61st BIRTHDAY TO                          SU

                                          



STRENGTH

Bench Press - Week #3


WOD

Row 1000m

rest 7 min - Work on HSPU - (depth/holds/walks/negatives)

Row 1000m

rest 7 min - Work on HSPU - (depth/holds/walks/negatives)

Row 1000m

THURSDAY 111020

Strength

Deadlift - Week #3


WOD

5 RDS

7 Squat Cleans - 155/105
14 KB Swing - 53/35

WEDNESDAY 111019

STRENGTH

Weighted Pullups/Strict Pullups
Work to a 1RM


WOD

AMRAP 2 min

7 Ring Pushups
14 Knees 2 Elbows

rest 2 min

AMRAP 5 min

7 Ring Pushups
14 - 4 count flutter kicks

rest 2 min

AMRAP 8 min
7 Ring Pushups
14 Situps

TUESDAY 111018

Strength

Press -  Week #2


WOD

3 RDS

10 Overhead Squats - 135/95
50 Double Unders

MONDAY. 111017

Strength

Back Squat - Week 3


WOD

Box Jumps - 5 x 20 - rest 1:30 - work on speed

+

400m run x 3 - rest 1:1 - try to keep all within 5 sec of each other