11/8/13

Strength/Skill

10x1 clean & jerk E2M (add weight each rep)

WOD 

1000m row 

Then

10 min EMOTM

5 WallBalls

3 muscle ups 

Then 

75 burpees for time 

There is no rest between movements. 

11/7/13

Rest Day

11/6/13

Strength:

4 Bench Press 

EMOTM for 10min@75% 1RM

WOD:

21-15-9

Bench Press (body weight)

Power clean 155/100

Rest 5min

8x250m row rest 2:1

AP= 4x50 weighted sit-ups 

11/5/13

STRENGTH:
FRONT SQUAT 3X5@80% 1RM

WOD:
EACH ROUND WILL START WITH (WOD X)
4 HSPU
8 PULL-UPS (C2B)
12 T2B

10 MIN AMRAP
-1 ROUND OF WOD X/1 FRONT SQUAT@59%1RM
-1 ROUND OF WOD X/2 FRONT SQUATS... 
-1 ROUND OF WOD X/3 FRONT SQUATS...

REST 5 MIN

3 ROUNDS
5 HANG CLEANS 135/85
10 JERKS 135/85
20 SIT-UPS 

11/4/13

STRENGTH:
EMOTM 8min

1 Clean & Jerk (work up to a 1rm)

6 X 90 SEC AMRAP
10 DEADLIFTS  185/120LBS
10 BURPEES OVER BAR
20 AIR SQUATS 
REST 90 SEC BETWEEN EACH SET

REST 5 MIN


5X60 SEC AMRAP 
10 THRUSTERS 95/65
10 BOX JUMP OVERS 30/24''
20 PUSH-UPS
REST 60 SEC BETWEEN EACH SET

MID-LINE 5X50 ABMAT SITUPS

11/2/13

2011 games WOD

 

15 foot Rope climb, 5 ascents

145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents

165 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225 pound Clean and jerk, 1 rep

11/1/13

Strength:

5x1 (3 Front Squats + 1 Split Jerk).  @75% 1RM Split Jerk 

WOD:

7min AMRAP 

5 Thrusters @ 115lbs

3 Bar Muscle Ups

3min rest

2 min AMRAP

Burpees 

2min rest 

2min AMRAP 

Push-Ups

1min rest

5 Rounds

10 KB Swings

5 HSPU