Tuesday, October 28, 2014

141029

Skill/Strength 
EMOM 10min alt
5x hang power clean (135/95)
5x Jerk (135/95)



WOD 
4 RFT
15 Burpee Box jump overs
10 Pullups 
5 Kbs 70/55

Monday, October 27, 2014

141028

Strength

Floor Press
8 reps for 4 sets
*Increase weight each set

WOD

"KAREN"
150 Wall ball Shots


Sunday, October 26, 2014

141027

Strength
3 reps for 6 sets back squat
Increase weight each time 

WOD
4 RFT
40 double unders
4 bear complex (95/65)

*sub is 3:1 singles 

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