Tuesday, October 16, 2012


 

Strength

Back squat

 

Conditioning

Every 90 seconds for 15 minutes:

21 Double unders

7 Pull ups

3 Ground to overhead

Monday, October 15, 2012


 

Rest / Make-up / Mobility

Sunday, October 14, 2012


 

Volume training

 

Conditioning

3 Rounds for time of:

15 Push press (75#/55#)

50 Double unders

30 Sumo deadlift high pull (75#/55#)

15 Push press (75#/55#)

50 Double unders

Saturday, October 13, 2012

THERE WILL BE NO 1:45 WOD TODAY

 

 

Partner WOD

As many wall ball as possible in 10 minutes

-THEN-

1 Mile run for time

Friday, October 12, 2012


 

Rest / Make-up / Mobility

Thursday, October 11, 2012


 

Volume training

 

Conditioning

21-15-9 reps of:

Deadlift (225#/155#)

Toes to bar

Wednesday, October 10, 2012


 

Skill / Strength

Snatch

 

Conditioning

Tabata hand release push ups

Tuesday, October 9, 2012


 

Skill / Strength

Front squat

 

Conditioning

4 Rounds for time of:

6 Box jumps (36″/24″)

12 CTB Pull ups

24 Overhead squats (65#/45#)

Monday, October 8, 2012


 

Rest / Make-up / Mobility

Sunday, October 7, 2012


 

Team Cindy

As many rounds as possible in teams of two of:

5 Pull ups

10 Push ups

15 Squats