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Skill - parallette L sits Hanging L Holds WOD - 20 minute AMRAP 5 Parallette pass thru 10 HSPU 20 Pistols 30 KB Swings 53/35 100m OH plate walk 45/25 200 m run
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Thursday June 27
Strength - deadlift WOD - 15 minutes 1 arm DB power snatch ladder 50/30 DB goblet squat ladder 50/30 Same DB for both exercises Wednesday June 26
WOD - 4RFT 10 step up 24/20" 100/60lbs 15 burpees 20 ring dips 400m run Strength - Front Squats WOD 7 minutes EMOM 4 power cleans 135/95 Rest 1 minutes 7 minutes EMOM 4 push jerks 135/95 KELLY - 5RFT
400m run 30 box jumps 24/20 30 wall balls 20/14 Refer to January 21, 2013 SKILL - muscle ups, pull ups, HSPU, rope climb....your choice.....15 mi
WOD - 7RFT 7 OHS 95/65 7 T2B 7 KB Swings 53/35 7 Goblet Squats 53/35 7 SDLHP 53/35 7 Leg Ext 7 Front Rack Walking Lunges 95/65 Strength - Press & Push Press
WOD - 3RFT 9 manmaker pushups 40/20 each 9 GHD Back Ext with plate - 35/25 9 burpee box jumps - 24" WOD - Sits with Abbate
Run 1 mile 21 clean and jerks 155/105LBS 21 Leg Lifts Run 800 meters 21 clean and jerks 155/105LBS 21 Leg Lifts Run 1 mile Strenth
Back squat 5.3.3.3.3 METCON - 12 MIN AMRAP 100m run 7 burpee pull-up 14 Deadlift 185/135 Monday June 17
Refer to February 25, 2013 Hero WOD - Randy 75 power snatches 75/55LBS Rest EMOM - 20 DU x 10 minutes |
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