Friday, March 29th, 2013
Strength EMOTM 10 min: 2 push press, heavy (work the press, no jerks) WOD 400m Run 15 Power Snatch (95/65) 400m Run 30 Overhead Squats (95/65) 400m Run 15 Power Snatch (95/65) 400m Run *18 minute cap Cool Down 100′ farmer carry walking lunges, (53/35) KB in each hand
Thursday, March 28, 2013
Open WOD 13.4! 7 Minute AMRAP of the follow rep scheme:3 Clean & Jerk (135/95)3 Toes 2 Bar6 Clean & Jerk6 T2B9 Clean & Jerk9 T2Betc… (continue each round by 3 for the 7 minutes; record your total reps) Post WOD3 max effort 400m runsRest 2 minutes between runs
Wednesday, March 27, 2013
Skill Work: Muscle Ups, bar or rings (work progressions or pull ups/chest to bar)5 minutes of skill instruction, 5 minutes 2-4 reps at the top of the minute. WOD Buy in: 75 Double Unders Then… 4 Rounds 12 KB Swings (60/45) 10 24′ shuttle sprints (each way is 1, touch hand behind cone) 8 GHD […]
Tuesday, March 26, 2013
Strength: EMOTM for 7 Minutes, 2 Squat Snatch @ 75-80% WOD 7 rounds 7 Burpee box jump overs (24/20) 7 Front Squats (105/75) *12 minute cap Cool down: Reverse Tabata, 10 sec hold, 20 rest 4 rounds each L-sit hold Hand Stand Hold
Monday, March 25, 2013
Strength: 10 minutes to establish 1RM Front Squat, start with a light 20 reps to warm up WOD 10,9,8,7,6,5,4,3,2,1 Hang Power Cleans (115/80) Pull ups *13 Minute cap Cool Down 9-6-3 (walking pace) In-n-outs with push up and dip GHD Back extensions Strict T2B (try not to kip, slowly raise straight legs to bar)