Thursday, June 28, 2012


 

Skill / Strength

Pull up

 

Conditioning

3 Rounds for time of:

400m Run

20 Burpees

20 KB swings (55#/35#)

Wednesday, June 27, 2012

 

Strength

Deadlift

 

Conditioning

4 Rounds for time of:

3 Power cleans (185#/125#)

14 Shoulder touches

21 Wall ball (20#/14)

Tuesday, June 26, 2012

 

Skill / Strength

Snatch balance

 

Conditioning

AMRAP in 15 minutes of:

15 Overhead squats (95#/65#)

30 Lateral bar jumps

45 Sit ups

Monday, June 25, 2012


 

Rest / Make-up / Mobility

Sunday, June 24, 2012

Kelly representing with an 11th place finish at the Garage Games Saturday.

 

 

Volume training

 

21-15-9 reps of:

Deadlift (225#/155#)

Thrusters (95#/65#)

Saturday, June 23, 2012


 

AMRAP in 20 minutes of:

400m Run

10 Toes to bar

15 Burpees

20 Sit ups

Friday, June 22, 2012


 

Rest / Make-up / Mobility

Thursday, June 21, 2012


 

Skill / Strength

Clean & jerk

 

Conditioning

3 Rounds for time of:

Run 400m

50 Double unders

Run 200m

50 Double unders

Wednesday, June 20, 2012

Sam B. 4/6/01 – 6/19/12

 

 

Strength

Press medley

 

Conditioning

Team WOD

Tuesday, June 19, 2012


 

Skill / Strength

Snatch

 

Conditioning

3 Rounds of:

1 Minute Row – max calories

1 Minute Pistols – max reps

1 Minute Pull ups – max reps

1 Minute Rest