tuesday 2.5.13

557002 120333208110927 1063362828 n copy














Skill:

           bb bent row

Strength:

        bb bent row: 4x8

        bench press: 3xme @205

WOD:

         5 amrap

         5-10-15-20-25...

         rkb swings (70/53)

         hr push-ups

Read more: tuesday 2.5.13
 

monday 2.4.13

770 190635207747393 327745058 nSkill:

           box jump

Strength:

        max height box jump

        max broad jump

WOD:

        4 rounds

        20 oh lunges (45/25)

        20 burpees

Read more: monday 2.4.13
 

friday 2.1.13

480532 135140669963514 1944424914 nSkill:

           muscle ups

Strength:

        12 otm

        5 muscle-ups (odd)

        10 t2b (even)

WOD:        

3 rounds

3min on 1 off

3 wall walks

9 v-ups

15 grasshoppers

Read more: friday 2.1.13
 

thursday 1.31.13

560580 183804928430421 2019488600 n













Skill:

           snatch


WOD:

12.2 open wod      


10 amrap

30 snatches (75/45)

30 snatches (135/75)

30 snatches (165/100)

30 snatches (210/120)


Read more: thursday 1.31.13
 

wednesday 1.30.13

75085 190634977747416 252020103 n copy
















Skill:

           squat clean

Strength:

front squat: 5rm

WOD:

         3 amrap

        squat cleans (155/105)

        1min rest

        2 amrap

        squat jumps over bar

Read more: wednesday 1.30.13
 

tuesday 1/29/13

74565 190729554404625 586129824 nSkill:

           double unders/ pull-ups

Strength:

        pull-ups: 5x3

        db press: 4x10

WOD:

        25 pull-ups

        75 double unders

        20 pull-ups

        75 double unders

        15 pull-ups

        75 double unders

        10 pull-ups

Read more: tuesday 1/29/13
 

monday 1.28.13

427702 192277820916465 1699837787 n

















Skill:

           deadlift

Strength:

deadlift: 10x3 every :30@70% 1rm

band hig pulls: 3x10 (demo)

WOD:

         5 rounds

        10 kbs (70/53)

        10 sdhp

Read more: monday 1.28.13
 

friday 1.25.13

IMG 2624Skill:

           squat clean

Strength:

        back squat: 3x5@ 85% 1rm

WOD:

         15-10-15

         squat clean (135/95)

         burpee

Read more: friday 1.25.13
 

thursday 1.24.13

IMG 2628Skill:

           box jumps

Strength:

        none

WOD:

          12.3 open wod   

        18 amrap

         15 box jumps

         12 push press

         9 t2b

Read more: thursday 1.24.13
 

wednesday 1.23.13

IMG 2559Skill:

           power clean

Strength:

        powe clean: 1rm 

                           3xme tng @80% rest one min between rnds

WOD:

         2x500m row

Read more: wednesday 1.23.13
 

Page 32 of 54

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