wednesday 071812

IMG 1071Skill:

           t2b

Strength:

        t2b: 4xME

        ring push-ups: 4xME (chest below hands)

WOD:

         15 amrap

         10 sit-ups

         50 DU

         200m run


Read more: wednesday 071812
 

tuesday 071712

IMG 1287Skill:

           push jerk

Strength:

        press/push press/ push jerk x 5rm 

WOD:

        4 rounds

       5 hspu (on plates no ab mat 45/25) 

       10 renegade rows (35/20) row/row/push-up=1rep 


    scaled options

    a) weights w/ ab mat

    b) no weights

    c) one ab mat

    d) hand stand hold me or :30 sec then 5 db presses heavy

Read more: tuesday 071712
 

Monday 07161

Skill:

          OHS

Strength:

        Back squat: 5 rm

WOD:

         OTM 10min

        5 OHS (95/65) + 3 tuck jumps

Read more: Monday 071612
 

friday 071312

Skill:

           power snatch (p. snatch demo)

Strength:

        power snatch: stay light work on form 

WOD:

         21-15-9-15-21

         snatch (75/55)

         sdhp

Read more: friday 071312
 

thursday 071212

IMG 1290Skill:

           deadlift

Strength:

        speed deadlift: 10x3 at 60% of 1 rm 

WOD:

         100 du

         1 mile run

         100 du

Read more: thursday 071212
 

wednesday 071112

IMG 1280Skill:

           pull-ups

Strength:

        pull-ups: 5rm

        dips: 3rm

WOD:

         50 kb swings (53/35)

         40 push-ups (on-plates)

         30 pull-ups

         40 kb swings

         30 push-ups

         20 pull-ups

Read more: wednesday 071112
 

tuesday 071012

IMG 1286Skill:

           front squat

Strength:

        front squat: 2rm

        box jumps: 4x10 (24/20)

WOD:

         Death by Front Squat + 3 burpees (65% 2rm) 

Read more: tuesday 071012
 

monday 070912

IMG 1276Skill:

           L-Sit

Strength:

        L-Sit: 2min

        handstand hold: 4xme or :30 

WOD:

         15 amrap

         20 grasshopers

         10 v-ups

         4 hspu

Read more: monday 070912
 

friday 070612

IMG 1216Skill:

           push press

Strength:

        press: 1rm

        pull-up: dead hang 4xme

WOD:

         4 rounds

         run (sign)          

         7 push press (135/ 95)

         12 kb swings (70/53)

Read more: friday 070612
 

thursday 070512

IMG 1180Skill:

           low bar back squat

Strength:

       low bar back squat: 5rm

WOD:        

       3 rounds (3min on 1min off)

       8 goblet squats (53/35)

       20 double unders

Read more: thursday 070512
 

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