tuesday 072412

IMG 1238Skill:

           jerk / squat clean

Strength:

       jerk: 1rm

WOD:

death by squat clean thruster (155/105)

 As soon as u die sprint 400m for time! 

Sign up now for the paleo meals first delivery monday the 30th! 

Read more: tuesday 072412
 

monday 072312

IMG 1217Skill:

           dl

Strength:

        deadlift: 5rm 

WOD:

         4 rounds

        12 deadlift (225/155)

        5 wall walks

Read more: monday 072312
 

friday 072012

IMG 1395Skill:

           row

Strength:

        pull-up: 1rm

        dip: 1rm

WOD:

         2 x me 500m row 

Read more: friday 072012
 

thursday 071912


Skill:

power snatch


           

Strength:

        front squat: 5rm 

WOD:

         21-15-9

         front rack lunge each leg (95/65) 

         power snatch (95/65)

         burpee bar hop

Read more: thursday 071912
 

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
 

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