3/31/14

STRENGTH:

BACK SQUAT 5x5@75% 1RM

DEADLIFT 5X3@75% 1RM

CONDITIONING 

AMRAP 18

400m run

16 back rack walking lunges 185/120

8 muscle ups 

ACCESSORY WORK 

3x5 GHR 

4x50 abmat sit-ups 

3/28/14

Conditioning:

EMOTM 6

Odd: Row 15cal

Even: 50 dubs 

WOD 

9-6-3

Thruster 

Bar facing burpees 

Rest 3

9-6-3

Thruster

Bar facing burpees

Find the Froning pace... 

Slow and steady is fast...

3/26/14

OStrength 

EMOT2M 16

1 snatch 

Add weight each rep

WOD 

AMRAP 2 

4/2 muscle ups

8 Deadlifts 155/105

Rest 3 min

AMRAP 2

4 hang cleans 155/105

8 HR push-ups 

Rest 3min

AMRAP 2

4 front 155/105

8 T2B 

Rest 3 min

AMRAP 2 

4 power snatch 155/105

20 dubs 

Rest 3 min then repeat...

3/25/14

Test

3xmax dubs 

Strength 

EMOTM 10

1 Clean & Jerk 

(Add weight each min)

WOD 

AMRAP 8

20 Dubs 

10 C2B pull-ups 

10 HSPU

Rest 5

EMOTM 8

Odd: Row 20/15

Even: 15 GHD sit-ups 

3/24/14

Strength 

Front squats 5x4@80%

Try not to wear a belt 

AMRAP 12

9 thrusters 95/65

9 bar facing burpees 

9 thrusters 115/75

9 bar facing burpees

9 thrusters 135/95

9 bar facing burpees 

9 thrusters 155/115

9 bar facing burpees

9 thrusters 175/135

8 bar facing burpees 

3/19/14

Strength:

EMOTM 7

2 power clean 2 push press 

Heavy with good form 

WOD 

AMRAP 8

7 thrusters 95/65

7 box jumps 24/20

Rest

4 rounds 

7 muscle ups (scaled pull-ups)

15 GHD sit-ups

3/18/14

Strength:

5x4 back squat @ 80%

WOD 

AMRAP 7 

5 front squats 165/105

10 T2B 

20 dubs 

Rest 5min

EMOTM 10

Odd: row 20/15cal

Even: 15 burpees