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

Sunday, July 20, 2014

140721

Strength

3x80%, 3x85%, 2x90%
Push Jerk

WOD

3 RFT
10 Overhead Squat (105/75)
50 Double Unders

Friday, July 18, 2014

140719

Strength/Skill

HSPU hold
4x30s
4x15s

WOD

"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

Thursday, July 17, 2014

140718

Strength

Kipping practice (5 min)

WOD
"49er"
Box Jumps
Jumping Pull Ups
Kettle Bells (1.5pd/1.0pd)
Lunges
K2E
Push Press (45/35)
KB Good Mornings
Wall Balls
Burpees
Double Unders