Wednesday, July 30, 2014

140731

Rest Day

Plank Practice- 5 min core balance

Make-Up WOD or 1 mile jog light pace

Tuesday, July 29, 2014

140730

WOD

CHIPPER  4 RFT
9 Reps each

Wall Balls
Grasshoppers
Push Press (85/55)
C2B Pull Ups
Step-Ups (20" w/ 45/25# plate)
HRPU
T2B/K2E
Grnd-to-Ovhd
Box Jumps

*30 min time limit*

Monday, July 28, 2014

140729

Strength

Squat Cleans
5x70%, 5x75%, 5x80%

WOD

One quarter at a time
(25 reps each exercise, for time)

Burpees
SDHP (1.5/1.0pd)
HRPU
Pull-Ups
HRPU
SDHP
Burpees

Thursday, July 24, 2014

140725

Strength

Snatch Drills
Start with PVC speed work, then bar 45/35# to OVHD from waist, then mid-quad, then shin
*15 min total

WOD

Tabata (sorta)...
10 rounds/total reps
work 15 sec/rest 45 sec
Thrusters (115/75)
Clean &  Jerk (115/75)
Power Snatch (115/75)
Pull-Ups
Burpees

Wednesday, July 23, 2014

Tuesday, July 22, 2014

140723

Strength

Strict Press

WOD

4RFT
10 Clean & Jerk (135/75)
75ft Farmers Walk (1.5/1pd)

Monday, July 21, 2014

140722

Strength/Skill

3x10 Strict Pull-Ups

WOD

For Time

HSPU (10/8/6/4/2)
Power Clean (2/4/6/8/10)

To be performed as a couplet
i.e. 10 HSPU/2 PC