Thursday, Nov 14
Skill - 800 m row - max effort WOD - The Dirty Forty ****All lifts performed with same bar Rx 45/35# Run 400m 40 Back squats 40 Press Run 400m 40 Front Squat 40 Push press 40 Hang power snatch Run 400m 40 Overhead Squat 40 Hang power clean Run 400m
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Wednesday, Nov 13
Week 4 (deload) Wendler - remember 90% of 1RM Bench Press or Press - 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% METCON - 15 min amrap Rx 10 Box Jumps (30/24) 20 DB Snatch (50/30) (alt) 30 sit-ups L2 10 Box Jumps (24/20) 20 DB Snatch (45/25) 30 sit-ups L1 10 Box Jumps/steps (20/12) 20 DB Snatch (30/15) (alt) 30 sit-ups Tuesday, Nov 12
Skill - 5 min EMOM squat snatch (5) METCON - 3 RFT 50 wall balls (20/14) 25 KB Swings (53/35) 20 Walking lunge (135/95) - back rack 30 Russian Twist (53/35) L2 16/12 35/26 115/75 35/26 L1 14/10 26/13 85/45 26/13 Week 4 (Deload) Wendler - remember 90% of 1RM November 8, 2013
Week 3 Wendler - remember 90% of 1RM Deadlift - 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95% go for max reps WOD - 6RFT partner Rx 500m Row - partner a 50 DU - partner b L2 - 25 DU L1 - 150 JR Partners switch upon completion of every round If no partner rest 1 minute between each round Thursday, November 7, 2013
Skill - HSPU WOD Burpees 5 min amrap Rest 3 mins WOD 2 Air Squats 5 min amrap Rest 3 mins WOD 3 1 mile run for time Wednesday, November 6, 2013 Week 3 Wendler - remember 90% of 1RM Bench Press or Press - 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95% go for max reps METCON - EMOM - 12 minutes Rx 10 Thrusters 95/65 15 DU L2 7 Thrusters 85/55 10 DU L1 5 Thrusters 65/35 5 DU / 45 JR Tuesday, November 5, 2013
Skill - EMOM - squat snatch METCON - DT - 5 RFT Rx 12 deadlifts 155/105LBS, 9 hang power-cleans 155/105LBS, 6 push-jerks 155/105LBS L2 125/75 L1 95/45 **** same bar for all Monday, November 4, 2013
Week 3 Wendler - remember 90% of 1RM Back squats or Front Squarts - 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95% go for max reps METCON - 3RFT Rx 20 Front Squat (135/95) 20 HR Pushups 20 GHD Sit-ups (touch floor) L2 20 Front Squats 115/75 20 HR Push-up 20 GHD sit-ups L1 20 Front Squats 95/55 20 modified PU 20 GHD sit-ups *****front squats start from the ground |
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