Blog

7/20/2012

Strength: Shoulder Press 7×1 (Work up to 1RM or do all 7 reps at 90%)

WOD: “Again Faster WOD 2”
8 Min Amrap:
3 Wall Climbs
3 Snatch Complex 125/85lb (1 complex = power snatch, hang power snatch, hang squat snatch)
—Rest 3 min

Run 800m for time

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7/19/2012

Strength: –Work up to a 1RM DL
–4 x Max Effort Pull-ups (Choose band that will allow no more than 8 Pull-ups)
WOD: 5 Rounds for Time:
8 DL (50% of 1RM)
10 Pull-ups
12 Sit-ups
250m Run

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7/18/2012

Strength: Front Squat 5×3
WOD: “Elizabeth” (Benchmark WOD)
21-15-9
Squat Cleans 135/95lb
Ring Dips

Midline: 3x Max L-Sit/Plank Holds

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Amy: Modified L-Sit hold

7/17/2012

Skill Practice: 15 Min of Squat Snatches
WOD: 5 Rounds ALL OUT for time:
50 Double Unders
15 SDLHP 95/65lb
300m Row
—Rest 2 min between rounds
Score = Total time minus 8 min


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7/14/2012

“Partner WOD 4.0”
Run 800m
30 Partner DL 365/275lb
30 ALT Burpee Box Jumps 24″/20″
30 Partner Pullups
30 Sit-ups Facing Each other
20 Partner DL 365/275lb
20 ALT Burpee Box Jumps 24″/20″
20 Partner Pullups
20 Sit-ups Facing Each other
10 Partner DL 365/275lb
10 ALT Burpee Box Jumps 24″/20″
10 Partner Pullups
10 Sit-ups Facing Each other
Run 800m

7/13/2012

“Fran” – Benchmark WOD
21-15-9 of:
Thrusters 95/65lb
Pull-ups

Midline: 4×20 GHD Sit-ups
4×12 Back Extensions

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Candy doing back extensions post Fran

7/11/2012

1) “Death By Snatches” 145/105lb
—Wod Notes: Perform 1 Snatch the 1st min. 2 Snatches = 2nd min. 3 Snatches = 3rd min…Continue until you can no longer complete reps in that minute. You may power snatch or squat snatch.
2) Strength: 4 x Max Effort Weighted Strict Pull-ups
3) Conditioning: 4x250m Row ALL OUT! (30 sec rest between)

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