Thursday, September 18, 2014

Thursday Sept. 18th

9-18-14

W.O.D.
Partners, rotating at every station back and forth:
7 min. Clock:
Prowler push one direction, lunge back
6 min Clock:
5 Front Squats
5 min Clock:
4 Strict press
4 min Clock:
30 sec plank holds
3 min Clock:
2 strict pull ups
2 min Clock:
5 burpess
1 min Clock:
liners

Wednesday, September 17, 2014

Wednesday September 17th

09-17-14

W.O.D.
part 1-
2 rounds:
400m run
50 air squats
25 GHD (or sit ups)
15 Jerks

Rest 5 min.
Then:
12-9-6-3
HSPU
Ring Dips
Push ups


Fast Fact:
Did you know a 12 oz. soda has 23g of sugar, the same as 3 servings of frosted flakes or 1 piece of pecan pie?!!!

Monday, September 15, 2014

Monday September 15th

09-15-14
B-Day W.O.D. for Alle!

15 min. to find heaviest complex:
Clean DL
Hang Power Clean
Power Clean
Split Jerk

W.O.D.
13 min AMRAP:
350m row
12 sit ups
9 power cleans
6 push jerks
3 pull ups

Wednesday, September 10, 2014

Wednesday September 10th

09/10/14

Strength:
Work up to a heavy 3 rep Deadlift

W.O.D.
3 rounds-
40 wall balls
30 double unders
20 pull ups
10 deadlifts

rest 2 minutes between rounds, so each round can be a max effort

Monday, September 8, 2014

Monday Sept. 8th

09-08-2014

W.O.D.
AMRAP 15 min:
50 Bar facing burpees
30 power snatches
10 bar muscle ups (or ring dips)

Thursday, September 4, 2014

Thursday September 4th

9-4-14

W.O.D.
9 reps of Power Snatch 60-65% of 1RM
-rest as needed
9 reps of Snatch at 75% of 1RM
-rest

4 rounds:
Buy in 25 HSPU
3 strict ring rows
40m. prowler push
7/7 DB snatch

Tuesday, September 2, 2014

Wednesday September 3rd

09-03-14

Touch and Go Power Clean
2-2-2-2-2-2-2
(choose a weight that is about 75% of max, don't go too heavy. Working on form)

5x3 Box squats starting at 75% of 1RM, build.
*rest 2 minutes between sets

100 kb swings for time