wednesday 1.30.13

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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

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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
 

tuesday 1/22/13

IMG 2512Skill:

           kb plank/bench press

Strength:

        bench press: 3xme (205/145)

        kb plank row: 4x8

WOD:

         3 rounds 1min each

         kb sdhp (53/35)

         broad jump (6/4)

         rest

         kb swings (53/35)

Read more: tuesday 1/22/13
 

monday 1.21.13

IMG 2611Skill:

         

Strength:

        otm 12
        5 front squat odd
        8 pull-ups even

WOD:

          8 amrap
        10 wallball
        10 v-ups
        10 tuck-jump

Read more: monday 1.21.13
 

friday 1.18.13

IMG 2623












Skill:

           sumo deadlift

Strength:

        sumo deadlift:5rm

        wall walks: 4x3

WOD:

         5 rounds

         8 db snatches (70/45)

         12 ring dips

Read more: friday 1.18.13
 

thursday 1.17.13

IMG 2493







Strength:

        pull-up:3x5

        shoulder press: 3x5

WOD:

         16 amrap

         50 box jumps

         40 kb swings

         30 grasshoppers

         20 hspu

         10 pistol with a roll (demo)

Read more: thursday 1.17.13
 

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