Thursday, May 17, 2012
Skill / Strength
Squat snatch
Squat clean & jerk
Conditioning
4 Rounds for time of:
250m Row
10 Squat clean thrusters (95#/65#)
Wednesday, May 16, 2012
Volume Training
Conditioning
For total time:
Run 400m
Rest 2 minutes
Row 500m
Rest 2 minutes
Run 400m
Rest 90 seconds
Row 500m
Rest 90 seconds
Run 400m
Rest 60 seconds
Row 500m
Tuesday, May 15, 2012
Skill / Strength
Power snatch
Power clean & jerk
Conditioning
“Elizabeth”
21-15-9 reps of:
Squat cleans (135#/95#)
Ring dips
Sunday, May 13, 2012
Happy Mother’s Day CFPV Moms!
Conditioning WOD #1
3 Rounds for time of:
15 KB swings (55#/35#)
30 Double unders
Volume Training
Conditioning WOD #2
AMRAP in 5 minutes of:
30 Walking lunges
15 Sit ups
Saturday, May 12, 2012
With a 20 minute clock:
Run 600m
– THEN –
Complete as many rounds as possible of:
5 Pull ups
10 Push ups
15 Squats
After time runs out, establish a max height box jump in 4 minutes
Friday, May 11, 2012
Good luck to everyone doing the Mudder this weekend!
Rest / Make-up / Mobility / Paleo Pot Luck Happy Hour @ 5:00
Thursday, May 10, 2012
Skill / Strength
Back squat
Conditioning
5 Rounds for time of:
3 Thrusters (heavy)
3 Weighted pull ups (heavy)
Wednesday, May 9, 2012
Skill / Strength
Clean & Jerk
Conditioning
AMRAP in 13 minutes of:
3 Deadlift (275#/185#)
1 Rope climb
21 Sit ups
Tuesday, May 8, 2012
Skill / Strength
Snatch
Conditioning
3 Rounds for time of:
15 Overhead squats (75#/55#)
30 Double unders
