Tuesday, September 16, 2014

Monday, September 15, 2014

140916

Strength

5x3 Power Snatch + 1 Overhead Squat
*Pause 3 sec in rock bottom

WOD

3 RFT
400m Run
21 KBS (53/35)
12 Box Jumps (24/20")

Sunday, September 14, 2014

140915

Strength

Front Squat 5x3 @85-90% across
*Rest 2 min between sets

3x max kipping pull-ups

WOD

"Tailpipe"
3 RFT
Partner WOD
One member rows 500m
other member holds 2KB in front rack

Thursday, September 11, 2014

140912

Strength

Strict Press
EMOM 8 Min
3 reps @ 65%

WOD

5 RFT
7 Deadlift (225/135)
30 Air Squats
7 Strict HSPU

Tuesday, September 9, 2014

140910

Strength

Deadlift 5x5 @ (75-85%) build/set
*Rest 2 min between sets

WOD

Tabata Squats
*20 sec work/10 sec rest, rest in squat just below parallel
then immediately after
Run 1 mile for time