Monday, August 23, 2010

Skill/Strength:

• Bench 3 x 5
• Back Squat 3 x 5

WOD:

13 Min AMRAP

• 8 Squat Clean (R) (50/30)
• 10 Push Ups
• 8 Squat Cleans (L) (50/30)
• 10 Double Unders

________________________________________________________________________________________________

CFE

3 x 3 Min: 3 min Rest

3 Rounds

• 3 minutes cover as much ground as possible
• Rest 3 min in between each round.

S&R:

• 100 m. Lnges
• 20 WBS (20/14)
• 10 KB Swing (L/R) (50/30)

4 Rounds

Friday, August 20, 2010

WOD:

1 mile run

Then:

50- 40- 30- 20- 10

• Double Unders
• Sit Ups

Thursday, August 19, 2010

WOD:

• 5 Squat Cleans (135/95)
• 10 Chest to bar pull ups

5 Rounds

Wednesday, August 18, 2010

WOD:

Lucky 7’s

• 7 Dead Lifts (135/95)
• 7 Front Squats (135/95)
• 7 Push Jerks (135/95)

7 Rounds

________________________________________________________________________________________________

CFE

3 mile Run Holding the fast pase as possible

Tuesday August 17, 2010

Skill/Strength:

• Push press 3×5
• HSPU

WOD:

• 1       Run 400 m
• 50     Air Squats
• 25     Nees-to-elbows
• 1       Guerrila Walk (20yds)
• 50     Elevated Push-ups
• 1       Run 200 m
• 50     Wall Balls (20/14 lbs)
• 25    Overhead Squats (75/45 lbs)
• 50    Double Unders

1 Round for time