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Friday May 30
Skill/Strength Partner row - 1000m (break it up into 250m) other partner does GHD sit-ups WOD - 1 round Run 800 Meters 30 Pull-ups 40 Box Jumps 50 Push-ups 60 Burpees 70 Ab-Mat Situps Run 800 Meters
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Burgener Warmup
Strength - Snatch 5.4.3.2.1 Cleans 5.5.5 WOD - 10 minute amrap 4 Deadlifts 275/185lbs 8 push press 115/75lbs Wednesday May 28
Skill Work - muscle ups, parallette HSPU, or rope climbs (spend 15 minutes) WOD 3 RFT 100m run 20 Turkish get ups 35/18 100m run 20 Ring Dips 100m run 20 K2E Back Squats - 3x3 warmup
5.5.5 increase by 5lbs from last week if possible Don't Hold Back 21, 15, 9 OH Squats 115/75 KB Swings 53/35 Russian Twist 53/35 OMAR
10 thrusters 95/65 15 bar facing Burpees 20 thrusters 25 bar facing Burpees 30 thrusters 35 bar facing Burpees Friday May 24, 2013
Skill - 100m sprints x 5 Modified Event 6 100 du 50 HSPU 40 T2B 30 Shoulder to OH 160/100lbs 20 Front Rack Walking Lunges 160/100 lbs Thursday May 23, 2013
Strength - 75% max EMOM X 5 minutes power cleans - 3 reps EMOM X 5 minutes push press - 3 reps Event 7 - 4 rds Rope Climb x 2 100m sprint 4 squat clean 225/135lbs 100m sprint Wednesday May 22, 2013
Skill - 800 m run Modified Event 4 100 wall balls 20/14 100 pistols 100 one arm snatch 50/30 Tuesday May 21, 2013
Back Squat Press Regionals Event 5 21, 15, 9 Deadlift 315/205lbs Box Jump 30/24 Monday May 20, 2013
Regional Event 1 Jackie 1000m row 50 thrusters 45 30 Pull ups Refer to March 4, 2013 *** Conditioning - 50 Burpees Cashout - your choice 250 air squats or 250 sit-ups :) |
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