Yearly Archives: 2014

5/16/14 Friday Overhead Squat 12 min to work 6 x 3 working up to heaviest 800m run 30 Power Snatch #115/75 400m run

Thursday 05/15/14 400m run 20 pull up 200m run 20 one arm dumbbell snatch 200m run 20 dumbbell row (45/25) 100m run 20 dumbbell push press 400m run

Wednesday 05/14/14 400m run *rest the same time* Then 400m run *rest the same time* 3 rounds: 30 double unders 15 GHD 15 kb swings (70/45)

  5/13/14 Tuesday  Strict Press 1x6 50% 1x5 65% 1x5 70% 1x3 75% 1 x max effort 85% 7 rounds: 5 HSPU 10 T2B 100m sprint

Hero WOD: Letendre 25 minute AMRAP:     25 cal row    100 double under     80 kb swings (55/35)    100 air squat     60 push up…

Thursday 5/8/14 12 minute CAP 6x3 hang clean (increase weight each set) 3 rounds:   5 clean and jerk (135/95) 10 pull up 200m run

5/7/14 1 minute push press (75/45) 1 minute box jump (24/20) 2 minute overhead squat 2 minute box jump 3 minute burpee over bar 3 minute box jump  **only count…

5/6/14 Back squat 1x8 65% 1x8 70% 1x6 80% 1x6 85% **% is based on 1 rep max** Front squat 1x5 70% 1x5 75% 1x5 80% 1x5 85% 10 minute…

5/5/14 50-35-20 Hang snatch (75/55) Wall ball (20/14) **400m run between sets**