4/11/14

Strength 

Back Squat 5x5@77.5%

Weighted Pull-ups 4x10 

Conditioning 

AMRAP 7

15 snatch 75/55

10 burpees 

Mid line 

4x20 back extensions 

4x50 abmat sit-ups

4/9/14

Strength

EMOTM 7 

4 T&G cleans & 65% 1rm

EMOTM 14

Odd 7 TTB + 7 WallBalls 

Even 7 push jerk 135/95 + 7 box jumps 

Rest 

30 meter sled push sprints 

Heavy barbell walk 

Midline 

4x50 abmat sit-ups

Tabata planks 

4/8/14

Strength 

EMOTM 5

5 Bench press @ 70%

AMRAP 7

1-2-3-4-5-6-7-8-9-10

Bench press BW

hang clean 3/4 BW 

Rest 3 min

Run 1 mile 

Then EMOTM 5

5 muscle ups 

4/7/14

STRENGTH

Back Squat 5x5 @ 77.5%

Deadlift 5x3 @ 80%

WOD

4 rounds 

50 dubs 

10 OHS 115/80

15 burpee over bar 

10 C2B pull-ups

Rest 1:1 between rounds

Midline 

4x5 GHR

4x50 abmat sit-ups 

4/5/14

Chipper

10 thrusters 165

3 rope climbs

20 HSPU 

3 rope climbs

30 wall balls 

3 rope climbs 

40 burpees 

3 rope climbs 

Run 800 m

200 dubs 

4//4/14

Strength 

5x3 front squat @ 82%

5x3 push jerk (heavy)

WOD 

2 rounds 

15 Cleans 155/95

15 jerks 155/95

Rest 5 min

EMOTM 10

Odd 20 WallBalls 

Even 15 burpees 

Midline 

4x20 GHD SIT-UPS 

1/2/14

STRENGTH

EMOTM 10

2 CLEANS @ 80%

EMOTM 10

1 SNATCHES @ 80% 

WOD

4 ROUNDS 

10 box jumps 30"

15 KBS @ 70/53

Durability 

EMOTM 7

8-10 STRICKED PULL-UPS 

MID LINE 

4x6-8 BACK EXTENSIONS   

4x50 ABMAT SIT-UPS