12/9/13

Strength: 

Back Squat 5x5 @ 88.5%

WOD:

Tabata:

-Thrusters 100/70

-Pull-up 

-burpees 

AMRAP 8min 

5 Snatch 135/95

5 HSPU

AP=

3x25 unbroken T2B

3x50 abmat sit-ups 

12/7/13

Strength:

Work up to a 1rm snatch

WOD:

FRAN 

12/6/13

Strength:

5x5 Back Squat @ 86%

5x3 Shoulder Press @ 86%

4x10 weighted pull-ups 

4x50 weighted abmat sit-ups 

12/5/13

Rest Day

12/4/13

Strength 

EMOTM FOR 15 min

1 clean work up to a 1rm

WOD 

8 min AMRAP

10 dumbell burpee box jump overs 24/20"

10 Deadlifts 185/120

3 min rest 

Row 500m

Then

10 min ladder 

1 man makers

2 T2B

2 man makers

4 T2B

3....

6....

4....

8....

5....

10..

12/3/13

STRENGTH:

Bench Press 5x5@84%

WOD:

21-15-9

Power clean 135/95

Ring dips

Rest 5 min 

21-15-9

BW bench press 

Pull-ups 

Durability:

3x8/8 bicep curls 

4x10 deficit handstand push-ups

12/2/13

STRENGTH:
5X5 BACK SQUAT@86% 1RM

WOD:
10 MIN AMRAP
18 KB SWINGS 70/53
14 BOX JUMPS 24/20
12 WALL BALLS

REST 3 MIN

75 BURPEES

REST 3 MIN

DEATH BY THRUSTER 100/80

DURABILITY
3X20 T2B UNBROKEN
4X10 GHD SIT-UPS