12/19/13

Rest Day

12/18/13

Strength

EMOTM 10 min

Complex @ 75% 1rm jerk 

1 power clean

1 hang squat clean 

1 push press 

1 pause split jerk 

WOD 

8min AMRAP 

18 wall balls 

9 T2B

5 pull-ups 

Note: try not to let go of the bar between the T2B and pull-ups

Rest as needed 

6 min AMRAP

15 hands released push-ups 

Row 200m 

AP=

4x max ring dips

4x5 glut ham raises 

3xmax L-seat holds 

4x50 weighted abmat sit-ups

12/17/13

Strength:

Shoulder press 5x3@91%

WOD 

EMOTM 10 min

3 muscle ups 

3 deficit HSPU (shoulder deep)

Rest 1 min 

100 burpees 

Rest to recovery 

4 rounds 

5 clean and jerks 205/135

250m row 

AP=

4xmax weighted plank holds

4x10 GHD sit-ups with weight vest 

12/16/13

Strength 

Back Squat 5x5 @ 91%

Last week before deloading!!

WOD 

7 min AMRAP 

10 power cleans T&G 135/95

(4 burpee pen for broken sets) 

10 back lunges 135/95

Rest 3 min

100 dubs 

4 rounds 

10 C2B pull-ups 

10 box jumps 30/24"

AP= 

3x10/10 biceps curls 

4x25 back extensions 

4x50 weighted abmat sit-ups 

12/13/13

Strength:

Back squat 5x5 @ 88.5%

Bench press 5x5 @ 86%

Pull-ups weighted 4x10

GHD Sit-ups 4x15

12/11/13

STRENGTH:

20 min to find a max of complex

1 Deadlift

1 squat clean

1 front squat 

1 shoulder to over head 

WOD 

8 min AMRAP 

20 dubs 

15 KBS 70/53

10 goblet squats 70/53

AP- 

4x10 strict T2B

4x50 abmat sit-ups

12/10/13

STRENGTH:
SHOULDER PRESS
5X3 @ 88.5%

WOD:

2MIN AMRAP
20 BOX JUMPS 30''/24''
20 WALL BALLS
20 HANG CLEANS 115/75
20 JERKS 115/75
20 BURPEE OVER BAR

REST 2MIN

4MIN AMRAP
20 BOX JUMPS 30''/24''
20 WALL BALLS
20 HANG CLEANS 115/75
20 JERKS 115/75
20 BURPEE OVER BAR

REST 2 MIN

FOR TIME
20 BOX JUMPS 30''/24''
20 WALL BALLS
20 HANG CLEANS 115/75
20 JERKS 115/75
20 BURPEE OVER BAR