A. Sumo-Deadlift
1 rep @60-70% of DL max every 30 sec for 6 min
B. Deadlift;
one set every 2 min
6x70%
6x70-75%
6x75-80%
C. WOD:
20 min AMRAP
200m Run
50x Double Unders
15x Pull Ups
10x Burpee Box Jump Over 24"/20"
10-28-16
Friday –
A. Front Squat + Split Jerk;
Build to 1RM
B. Front Squat;
in 3 attempts; continue to build up to a heavy single
C. WOD:
10 min AMRAP
5x Pistols Each leg
5x HSPU
5x Squat Clean Thruster 135/95#
10-27-16
Thursday –
A. Rowing; 15/12 Cal high effort;
rest about 2 min x4 sets - working on rowing technique
B. WOD:
EMOM; 30 min
B1. KB Swing x15 (Heavy)
B2. Mountain Climbers x 30sec
B3. Row 12/10 Cal
B4. V-ups x15
B5. TGU x 1 each arm
start at worst station
10-26-16
Wednesday –
A; 3 Sets
A1. False Grip Kip on Rings x5
A2. Hollow Rock x20
A3. Banded Muscle Up Transition x5
B. WOD:
20 min AMRAP;
50x Wall ball
50x Double Unders
40x Box Jump [24/20"]
40x Toes to Bar
30x CtB Pull Ups
30x Burpee
20x Power Clean [145/100]
20x Shoulder to Overhead [145/100]
10x Power Snatch [145/100]
10x Muscle Up [bar or ring]
10-25-16
Tuesday –
A. 10 min alt EMOM;
A1. 3x Hang Power Snatch + 3x OHS
A2. 5x Snatch Extension @ A1 weight
work up in weight as needed for A1 [match the weight in A2, aka, same load]
B. Benchmark WOD: "Nancy"
5 Rounds for time;
400m Run
15x OHS 96/65#
10-24-16
Monday –
A; 15 min Alt EMOM;
A1. 3x Power Clean +3x Front Squat + Push Jerk
- working up to about 75% of max CJ
A2. Ring Dips x3-5; weighted - working up in weight to a tough set
A3. Run 100m
B. WOD:
5 Rounds for time;
20x Wall Ball
10x Pull Ups
5x Ring Dips
1x Heavy Power Clean @heaviest weight from A1.