Tuesday, October 21, 2014

141022

Strength

Clean & Jerk
2x5 @ 80%

WOD

5 RFT
3 Cleans (135/95)
6 T2B
400m Run

Monday, October 20, 2014

141021

Strength

Back Squat
5 @ 65%
4 @ 75%
3 @ 85%
2 @ 90%

WOD

21-15-9
Double Unders
Ab-Mat Sit-Ups
Kneeling Bumper Ground 2 Overhead (45/25)

Sunday, October 19, 2014

141020

Strength

Strict Press
5x50%, 4x65%, 3x75%, 2x85%

WOD

15min AMRAP
200m Run
4 Strict Pull-ups (Sub w/ ring rows)
8 Burpee Box Jumps

Thursday, October 16, 2014

141017

Strength

10min EMOM
6 Front Rack Lunges (95/65)

WOD

"Tabata Something Else"
          16 Rounds
40 sec work: 20 sec rest
Rotate stations each round

HRPU
DB Lunges (40/20) each hand
Double Unders
Med Ball Cleans (20/14)

Total number of reps is score

Tuesday, October 14, 2014

141015

Strength

5x5 Snatch Grip Deadlift Tempo
Athletes choose a med-heavy weight

*3 counts (seconds) to the knees, quick to the hips and back to the knees, 3 counts (seconds) past the knees to the floor. Keep the bar swept into the legs with the lats as long as possible.

WOD

"DIANE"

21-15-9
Deadlift (225)
HSPU

Monday, October 13, 2014

141014

Strength

Snatch
5x3 @70%

WOD

Cash-in 400m run
3 RFT
5 Power Snatch (115/75)
10 Box Jumps (24/20)
15 Ab-mat Sit-Ups

Cash-Out 400m Run