Strength:
Wendler Squat wave B
80%x3, 85%x3, 90%x3
GHD HAMSTRINGS
5×5 (3/1/3seconds)
WOD:
3 rounds
9 Squat Cleans (75%/55%bw)
18 HRPU
1 Lap
Thursday, July 26, 2012
WOD:
1. Weighted pushups 1 min.
(25/10)
2. Front Squat 1 min.
(75%bw/55%bw)
3. Alternating KB push press 1 min.
3 rounds Max reps
1:1 ratio
For/skill:
L Sits and Pistol squats
Tuesday, June 26, 2012
WOD:
1hspu
2pullups
3lunges
4situps
5squats
15 minute AMRAP
Every set doubles in reps each round
Strength/skill:
3xFailure Muscle ups
(scaled is 2xFailure pull ups +2xFailure Dips)
Monday, June 11, 2012
WOD:
100 Squats
80 suit cases
60 hrpu
40 double unders
20 lunges
10 pull ups
Skill:
50 Handstand Push Ups
100 Double Unders
Wednesday, May 22, 2012
WOD:
Team Workout:
part A:
Max Hang Clean 135/55
Gasser sandbag Carry 120/60
3 rounds
Part B:
3 minutes alternating kb swing
(max reps, bell cannot touch ground while being passed)