Sunday, June 8, 2014
Volume training
Conditioning
For time:
21-15-9 reps of:
Deadlift (275#/185#)
Box jump (30″/24″)
♦ compare to 06/16/13 ♦
Saturday, June 7, 2014
4 Rounds for total time of:
Run 200m
Rest 1 minute
-THEN-
2 Rounds of:
12 Double unders
12 Toes to bar
12 Pistols
-THEN-
Rest 1 minute
Thursday, June 5, 2014
Skill / Strength
Jerk
Conditioning
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Wednesday, June 4, 2014
Strength
Squat
Conditioning
3 Rounds for time of:
Run 400m
10 Strict pull ups
40 Sit ups
Tuesday, June 3, 2014
Skill / Strength
Snatch
Conditioning
3 Rounds of:
200m Run
18 Push ups
-THEN-
REST 1:00
3 Rounds of:
200m Run
12 HSPUs
-THEN-
REST 1:00
3 Rounds of:
200m Run
6 Muscle ups
WOD – Sun 06/01/2014
Volume training:
Conditioning
27-21-15-9 reps of:
Burpees
KB swings (70#/55#)
compare to 08/07/13
WOD – Sat 05/31/2014
For time:
50 Calorie row
50 Box jump overs (24″/20″)
50 Deadlift (185#/125#)
50 Wall ball (20#/14#)
50 Ring dips
50 Wall ball (20#/14#)
50 Deadlift (185#/125#)
50 Box jump overs (24″/20″)
50 Calorie row
