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Thursday, August 1
Skill - HSPU Nancy - 5 RF 400m run 15 OH Squats 95/65 Level 2 400m run 15 OH SQUATS 75/45 Level 1 200m run 15 OH squats 55/25
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Wednesday, July 31
Strength - bench press WOD - 12 min amrap Rx 15 Deadlifts 185/135 15 HR push-ups 200m sprint L2 15 Deadlifts 165/115 15 HR push-ups 200m sprint L1 15 Deadlifts 145/95 15 knee pushups 100m run Don't get caught up in the colors :) Push yourself to do this best you can possibly do!!! Tuesday, July 30
Skill - rope climbs WOD 1 RFT Rx Run 1000m 25 pull-ups 7 shoulder 2 OH 135/95 25 t2b 7 shoulder 2 OH 135/95 25 k2e 7 shoulder 2 OH 135/95 Run 1000m L2 Run 1000m 25 pull-ups 7 shoulder 2 OH 115/75 25 t2b 7 Shoulder 2 OH 115/75 25 k2e 7 shoulder 2 OH 115/75 Run 1000m L1 Run 600m 15 jump pull-ups 7 shoulder 2 OH 95/55 15 t2? 7 Shoulder 2 OH 95/55 15 k2? 7 shoulder 2 OH 95/55 Run 600m Monday, July 29
Back Squats 3RFT 5 SNATCH 135/95 5 L PISTOLS 5 R PISTOLS 5 HSPU L2 Snatch 115/75 Pistols to box HSPU 2 mats L1 Snatch 95/55 Pistols using support Box Inverted Push-ups Friday, July 26
Skill - SPRINTS (proper warmup) WOD -Fight Gone Bad 3 rounds, rotating ea. min: wall-ball @20/14LBS Sumo deadlift high-pull @75/55LBS Box-jumps @20" Push-press @75/55LBS Rows (calorie) 1 minute rest between rounds Wednesday, July 24
Skill - Kb Snatch WOD - 2RFT 200m run 6 TGU (alt arm) 53/35 200m run 12 Goblet Squats 53/35 200m run 18 KB Snatch 53/35 200m run 24 KB Russiavn Twist 53/35 (1/1) Tuesday, July 23 Strength - Front Squats 5.5.3.3.1.1 WOD - 3RFT 15 Hang PC 135/85 15 Slams 35/25 15 sit-ups 100m run July 22, 2013
WOD - Helen 3rft (refer to April 1) 400m run 21 KB swings 12 Pull ups Skill Work - 10 EMOM jump rope 1 minute/rest 1 minute Friday, July 19 Skill - 20 tabata Partner Row/crunches (switch every 5 rds) WOD 2RFT Run 800m 30 Power Cleans (115,80) Run 400m 30 K2E Run 200m 30 Front Squats (115,80) |
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