4.27.2013
Competition WOD
Running clock, add 1 rep to each round:
Odd: Thrusters 85#
Even: Pullups
rest 10 min
2k Row
4.26.2013
WOD
Strength skill
A1) Clean and Jerk 1RM
B1) Pistol Progression
MetCon
For Time:
100 Thrusters (75/55#)
5 Burpees EMOM
Competition WOD
Weightlifting
2 Snatch High Pull + 2 Snatch 60%
2 Snatch High Pull + Snatch 70%, 80%, 85%
Clean High Pull 4 x 2 @ 80%
Bench Press 3RM
Conditioning
Running clock, add 1 rep to each round:
Odd: Power Snatch 95#
Even: Ring Dips
4.25.2013
WOD
Strength skill
A1) Split Jerk, work up to 90% x2
A2) Prowler Sprints x3 (medium weight)
MetCon
10 Min AMRAP
30 KB swings (53/35#)
50m Walking Lunge
Competition WOD
Weightlifting
Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%
Front Squat 1RM
Conditioning
4 Rounds:
26 CTB Pullups
26 Wall Ball Shots (14#) 10 ft.
100 Double Unders
4.24.2013
WOD
Strength skill
A1) Back Squat 5x5 @80% EMOM
B1) Muscle Up Practice
MetCon
4 Rounds
400m Run
3 Muscle Ups
10, 12FT Wall Ball Shots (20/12#)
Competition WOD
Weightlifting
Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%
Front Squat 1RM
Conditioning
4 Rounds:
26 CTB Pullups
26 Wall Ball Shots (14#) 10 ft.
100 Double Unders
4.22.2013
WOD
Strength Skill
A1) Snatch; work up to 90%x2
A2) GHD situp 5x10
MetCon
10 Rounds
5 Chin-up
5 Thruster @40% of FS 1RM
5 HR Push-ups
Competition WOD
Weightlifting
3 Power Snatch + 3 Overhead Squat 50%
2 Power Snatch + 2 Overhead Squat 60%, 65%, 70%
Snatch High Pull 3 @ 80%, 2 @ 85%, 2 x 3 @ 80%
Back Squat 6 x 2 @ 85% EMOM
Conditioning
Running clock, add 1 rep to each round:
Odd: HSPU
Even: Hang Power/Squat Clean 135#
rest 10 min
2k Row