Wednesday, April 23, 2014

Thursday 4-24-14

10 RFT
2 Deadlifts 135/95
2 power cleans
2 Front Squats
2 push jerk
2 Back Squats
WOD 2: 12 AMRAP
10 Burpees
25 double unders

Tuesday, April 22, 2014

Wednesday 4-23-14

10 EMOM: 3 HSPU
                  5 K2E
WOD: 30-20-10
Run 400m b/w each set
Wall ball 20/14
KB Swings 70/53
Sit-ups -13
Deadlift 215/155


Monday, April 21, 2014

Tuesday 4-22-14

STRENGTH: 10 EMOM
3 SNATCHES @ 80% 1RM
WOD - 5 RFT
12 Pull ups
9 Push ups
6 Back Squats 135/95

Sunday, April 20, 2014

Monday 4-21-14

NUKES
8:00 running clock
Run 1 mile - max Deadlift 315/215
10:00 running clock
Run 1 mile - max power clean 225/155
12:00 running clock
Run 1 mile - max overhead squat 135/95

Friday, April 18, 2014

Saturday 4-19-14

10 ROUNDS FOR TIME
5 OHS 115/80
5 STRICT PULL UPS
5 RING DIPS
Cash out: 3x
Row or Run 500
10 ring tricep
10 ring bicep curls

Thursday, April 17, 2014

Friday 4-18-14

Isometric work
Handstand hold
Chin over bar
Hollow body
Leg raise
Ring dip hold
WOD: 15AMRAP
10 Deadlifts 250/175
10 KBS 70/53
10 Grasshoppers
200m MB Run 20/12

Wednesday, April 16, 2014

Thursday 4-17-14

STRENGTH: 10 EMOM- 3 BW FSQ
WOD: 30AMRAP
4 Burpees
8 Toes to Bar
12 Push ups
16 Sit ups
20 Double Unders