10/31/14

Strength:

Back squat 1x20 

(add 5 pounds to the weight you used monday)

Skill:

5 x 1hang clean+1clean+1push press+1jerk 

AMRAP 8

30 dubs 

15 wall balls 

10 ring rows 

Rest 3 min

100 burpees 

Rest 3 min

Grace 

10/29/14

Strength/Skill:

Find a 3rm OHS

SNATCH

7x1

Conditioning 

AMRAP 12

250 row

10 snatch 75/55

250 row

10 snatch 135/95

250 row

10 snatch 165/105

250 row

10 snatch 205/135

Mid-line

4x10 Hip extensions

10/28/14

Strength/skill:

5x3  push jerk 

Do all sets at your heaviest from last week

4 rounds 

400m sand bag carry 

4 rounds of Cindy 

Rest 5 

21-15-9

Push jerk 155/105

TTB

5 min cap

4x60 abmat sit-ups 

10/27/14

Strength:

Back squat 1x20rep

Take 90%of your 1rm and subtract 60lbs 

Conditioning 

50 BURPEES

30 cleans @ 205

Rest as needed 

EMOTM 10

5 HSPU 6" deficit 

3 muscle ups 

ACCESSORIES 

RDL 1x15

Back extensions 4x15

       Be a fucking LION!!!

10/24/14

Strength:

Front squat 

Find a 1rm

Push jerk

5x3 work up

Conditioning 

400m run

30 front squats 195/125

400m run 

20 jerks 205/135

400m run

10 power cleans 225/145

400m run

Rest

Emotm 8

10 pull-ups + 10 TTB

10/22/14

Strength skill:

5x3 thruster work up to a 3rm

7 rounds (all out each round)

40 dubs 

250m row 

7 thrusters 145/95

Rest 60sec/rounds 

Rest 

EMOTM 10

3 muscle ups 

5 BURPEES 

4x25 GHD sit-ups 

10/21/14

Strength: find a 3rm OHS

WOD
8 MIN AMRAP
20 DUBS
14 KB SNATCH 70/53
10 PISTOLS 

REST 2 MIN

2MIN BOX JUMPS 24/20

REST 2 MIN

21-15-9
WALL BALLS 30/20
TTB

4x15 back extensions