Snatch - 3 reps EMOM x 10 minute ( 60% max)
WOD - WOOD - 5 ROUNDS 400 meter run 10 burpee box jumps 10 sumo deadlift high-pull 95/65LBS 10 thrusters 95/65LBS 1 minute rest
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Thursday May 16, 2013
Strength Warmup - 5.5.5 Deadlift 5RM WOD - EMOM - 12minutes 3 push jerks - 145/105 plus amrap DU for rest of each minute Wednesday May 15, 2013
Skill - HSPU practice 10 minutes WOD - 8.7.6.5.4.3.2.1 and back up to 8 Power Cleans 145/105 Push ups Pull ups Tuesday May 14, 2013
Strength: Back Squats WOD 1 mile run 50 (1) arm overhead walking lunge (25 L/R)) 50/25lbs 50 Russian Twist (use same DB or KB weight) Monday May 13, 2013
20 min AMRAP 10 Push-press 115/85 10 kB Swings 53/35 10 box-jumps 24/20 Refer to Feb 4, 2013 ****Finish off with 800m run Skill - all out interval rowing (3 partners) 12 minutes EMOM switch
WOD - 20 minutes 40 Burpees 40 snatches 135/75 30 Burpees 30 snatches 135/75 20 Burpees 20 snatches 135/75 10 Burpees 10 snatches 135/75 Thursday May 9, 2013
Strength - cleans & presses WOD - 12 min amrap 8 Push Press 95/65 8 Hang Power Cleans 95/65 200 m sprint Wednesday May 8, 2013
Skill - Pistols 10 minute practice WOD - 4 rounds - no cutoff 10 man makers 80/50 (seal fit) 10 Front Rack Lunges 95/65 10 T2B Tuesday May 7, 2013
Strength - Back Squat Warmup 3x3 Add 5 lbs to last time 5x3 WOD - 13 min amrap 13 Double Box Jumps 24 13 Ring Dips no band 13 KB Swings 53/35 Monday May 6, 2013
Nancy - 5 rounds 400 meter run 15 overhead squats 95/65LBS EMOM 10 minutes (1 minute sit-ups 1 minute rest |
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