Thursday, August 28, 2014

140829

WOD

"Sparrow's Dozen"- halved

           6 RFT
12 DL @ Body weight
12 Slam Balls 40/25#
12 Pull-Ups
12 Push-Ups

Wednesday, August 27, 2014

140828

Rest Day!

Scapjacked routine
4x4 Pull-Ups w/4 sec negative

Hollow Arch Roll 4x25'
3x10 Supine Ring Rows

For Time
20 Wall Walks
*Walk all the way down no flopping down

Tuesday, August 26, 2014

140827

Strength

3x3 Power Snatch, build moderately
3x3 Squat Clean, build moderately
3x3 Snatch Grip Deadlift @120% PS
*No dropping from the top

WOD

400m Farmer Carry (Heavy)
*No running, athletes must walk

Monday, August 25, 2014

140826

Strength/Skill

3x:20 hollow hold, alternated 3x:20 arch hold

5x5 Strict Pull-Up
3 sec negative

WOD

"Triple Double"
For Time
Row 2K
Run 2 Miles
200 Double Unders

*30 min time cap & no sub for doubles, may count failed attempts*

Sunday, August 24, 2014

140825

Strength

3x5 Front Squat
3x6 Push Press
*Not a heavy week, building small both @ 50-65%

WOD

50-40-30-20-10
Split Jump
Abmat Sit-Ups

Thursday, August 21, 2014

140822

Strength

5x5 Push Press across
*goal 5# more than last week

WOD

6 RFT
200m Run
4 Turkish Get-Ups (53/25) or heavier 
8 KB/DB Front Squats