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Skills Day Wednesday

4/30/2013

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Max Effort Skill Day

3 Min Max Double Unders
3 Min Max Pistols
3 Min Max Muscle Ups (substitute ring dips & pull-ups)
3 Min Max Burpees
3 Min Max Rope Climbs

5 stations
3 minutes of work at each station
2 minutes of rest/recovery after each station
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KB Tuesday

4/29/2013

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Tuesday April 30, 2013

strength - back squats & bench press


WOD - 12 minute

200m run
21, 15, 9
KB swing 53/35
SDHP 53/35
Russian Twist 53/35
200m run
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Benchmark Monday

4/28/2013

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Monday April 29, 2013

WOD - Grace
30 Clean & Jerk 135/95

2 mile run
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Tabata Friday

4/25/2013

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Friday, April 26, 2013

Skill - Rope Climb (wear tall socks)

WOD - tabata mash up (19 minutes) 8 rds each

Wall Balls 20/16
1 minute rest
Calorie Row
1 minute rest
Sit-ups
1 minute rest
Push-ups
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Trade Off Thursday

4/24/2013

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Thursday, April 25, 2013

Strength - cleans & press
Warmup 3x3
3 rep max

WOD - 12 min

400m run
Remaining time AMRAP
10 Box Jumps 24"
10 Ring Dips
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Chipper Wednesday

4/23/2013

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Wednesday, April 24, 2013

Skill - OH Squats spend ten minute working on form

WOD - chipper

30 One armed kb swing (split sides) 53/35
30 Burpees
30 T2B
20 One armed kb swing (split sides)
20 Burpees
20 T2B
10 One armed kb swing (split sides)
10 Burpees
10 T2B
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Tangy Tuesday

4/22/2013

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Strength - Back Squats
Warmup 3x3
5.5.5

WOD - 3RFT - 12 minute cutoff
400m run
50 air squats
25 reverse crunch
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Benchmark Monday

4/21/2013

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Monday April 22, 2013

Refer to November 14, 2012

Wittman - 7 Rounds

15 kb swings - 53/35
15 power cleans 95/65
15 box jumps 24/20
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Free Weight Friday

4/18/2013

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Skill - med ball cleans

Buy in 5 Burpees

10 Press 115/75
15 Overhead squat 115/75
20 Push press 115/75
25 Front squat 115/75
30 Push jerk 115/75
35 Back squat 115/75

Buy out 5 Burpees
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Treats for Thursday

4/17/2013

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April 18, 2013 - Thursday

Strength - Dead Lift

Warmup 5 x 2
3.3.3

WOD 3RFT

10 L DB Snatch 50/30
10 R DB Snatch 50/30
15 Goblet squat 53/35
25 sit-ups
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