Tuesday

Main – WOD

Hang Power Snatch (High Hang)

Metcon (Time)

2 Rounds
25L/ 25R KB Clean& Press
10 Strict pull ups
100 Double unders

Monday

Main – WOD

Pull up (10×3 strict)

Metcon (Time)

15-9-6
Thrusters 115/80
75 Double unders after the completion of each round

Saturday

Main – WOD

Metcon (Time)

21-15-9
Defecit deadlifts 225/158
–stand on 45#plate men/ 25# plate women
Dynamic plate push ups

Friday

Main – WOD

Back Squat (Find 3rm. add 10# (men) add 5# (women) to previous)

shoot for an increase from your last 3rm

Metcon (Time)

5 RFT
16 Pull ups
19 Deadlifts@ 50%
83 Double unders

Thursday

Main – WOD

Pull ups, Partner assist/ resist (3 sets of max reps)

Partner assists the up, partner pulls down during down. Athlete lowers slowly, resisting pull, and under control

Metcon (Time)

3 RFT
25 Med Ball Cleans
25 KB Swings
50 Squats

Wednesday

Main – WOD

Bench Press (3×5)

Metcon (Time)

30 Front squats 185/130
-bar starts from ground
EMOM 25 double unders
Rx+ 205

Tuesday

Main – WOD

Deadlift (5×5@ 150% Body weight)

Metcon (AMRAP – Reps)

100 double unders
* everytime you “break” 15 squats
–RX+ = 300 double unders
score is total number of squats performed. keep this number LOW!

Monday

Main – WOD

Jumping pull up

Jumping pull up

Metcon (Time)

25 Squat cleans 185/130
–EMOM, 2 Strict HSPU
RX+ 205

5/10/2014

Main – WOD

Metcon (Time)

3 Cleans/ 1 Jerk 225/155
50 Double unders
10 Pull ups
5 Cleans/ 3 Jerks 205/140
50 Double unders
10 Pull ups
7 Cleans/ 5 Jerks 185/130
50 Double unders
10 Pull ups

5/9/2014

Main – WOD

Bench Press (10×2)

HEAVY!!!

Death by 10 meter (Distance)

First minute run 10 meters
Second minute run 20 meters
Third minute run 30 meters
…continue for 20 minutes
compare to 1/11/2014