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Friday 6.12.15
Strength: Overhead Squat 5-5-5-5-5
WOD: Death by Power Clean and Burpee:
- Complete 1 Power Clean and 1 Burpee over the bar on the first minute, 2 Power Cleans and 2 Burpees over the bar on the second minute, 3 Power Cleans and 3 Burpees over the bar on the third minute, etc…until you can no longer complete the required reps.
*For Power Clean, use 75% bodyweight
then…
Complete:
Hollow Rocks – 50 Reps
Thursday 6.11.15
Skill: 5 x 250m Row Sprints
*Rest 2-3:00 between sets
WOD: 5 rounds for time:
- 5 Anyway Overhead (155/105#)
- 7 Strict Pull Ups*
- 9 Toes to Bar
*As strict as possible.
Wednesday 6.10.15
Strength: Hang Power Clean 3-3-3-3-3
WOD: Complete 4 rounds:
- 1 Min. Box Jumps
- 1 Min. Walking Lunges holding 45#plate/ 44# KB – Max Reps
- 1 Min. Russian Twists w/ 45#plate/ 44#KB – Max Reps
- 1 Min. Rest
*For Box Jumps, use height that you can land with hips above parallel in a "power" position.
*For Walking Lunges count each step as a rep. Plate/ KB may be held in any way.
*For Russian Twists count each plate/KB strike as a rep.
Tuesday 6.09.15
Skill: Sled Push - 25 yards
- 5 x fastest time possible @ 1.5x est. bodyweight
Try to improve from 5.19.15
WOD: 5 rounds for time:
- 5 Power Cleans (155/105#)
- 7 Burpees
- 9 Ring Rows
Monday 6.08.15
Strength: Push Press 5-5-5-5-5
Try to improve by 5-10# on each set from 5.11.15
WOD: AMRAP in 14:00:
- 10 KB Push Press – right
- 20 KB Swing – russian
- 10 KB Push Press – left
- 20 KB Weighted Sit Ups - kb as high up on chest as possible
* 53/35# for rx'ed
- 10 KB Push Press – right
- 20 KB Swing – russian
- 10 KB Push Press – left
- 20 KB Weighted Sit Ups - kb as high up on chest as possible
* 53/35# for rx'ed
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