5/9/13

Sword- 1) front squat 5-3-1-1

2) 12 min to find max dead lift

Daily wod-

50 cf sit ups
10 step ups
3 front squats 135/95#
10 step ups
6 front squats
10 step ups
9 front squats
50 cf sit ups

10 min cap

5/8/13

Swod- 1) 12min to find max strict press

2) 12 min of barbell walks

Daily wod-

8 min AMRAP

15 kb swings
10 wall balls
5 pull ups

5/6/13

Swod- 1) bench press 3x3

2) power clean 5-3-1-1

Daily wod

9-6-3

Stone Ground to shoulder
Box jumps 30/24
Burpees

5/4/13

Swod- 1) 10 minutes to find max back squat

Daily wod-

21-15-9

Dead lifts 225/155#
Pull ups ( strict or jumping)

5/2/13

Swod- 1) bench press 3x3

2) every :30 for 4 mins
- 2 power cleans 155/95#

Daily wod-

"Grace"

30 clean and jerks for time 135/95#

5/1/13

Swod- 1) front squat 3x3

2) 3 sets max strict pull ups

Daily wod-

21-15-9
- front squats 135/95#
- t2b

4/29/13

Swod- 1) strict press 5-3-1-1

2) dead lift 3x3

Daily wod-

800m run/row
15 push presses @ 90% of today's strict press
50 du's
15 push presses
800m run or row

4/27/13

Swod- 1) back squat 3x3

2) power clean 3x3

Daily wod-

10 min AMRAP

4 dead lifts 225/155#
12 pull ups
18 kb swings 52/35#

4/25/13

Swod- 1) strict press 3x3

2) 3 sets of max rep strict pull ups

Daily wod-

15-12-9

Thrusters 95/65#
Box jumps
Wall balls

4/24/13

Swod- 1) front squat 5-3-1-1

2) 3 sets of max hspu or holds

Daily wod-

12-9-6

Front squat @ 70% of today's max
Bar over burpees
Jumping ball slams

4/22/13

Swod- 1) bench press 3x3

2) 3 sets of max strict pull ups

3) hand stand progression work

Remaining time 1 rep max of

- clean and jerk

Daily wod- rest

4/20/13

Swod- 1) strict press 3x3

2) dead lift 3x3

Daily wod-

10 min AMRAP

1 wall walk
10 hang cleans 95/65
25 step ups 24/20

4/18/13

Swod-1) back squat 3x3 (85%)

2) 3 sets of max strict pull ups

Daily wod-

21-15-9

Wall balls
T2B
Sand bag over head squat

4/17/13

Swod- 1) bench press 3x3 (85%)

2) power clean 3x3 (80%)

Daily wod-

400m run/row
10 front squats 155/95#
50 du's
10 front squats
400m run/row

4/15/13

Swod- 1) back squat 3x3 (85%)

2) 3 sets up max strict pull ups

Daily wod-

21-15-9

KB thrusters
Box jumps

4/13/13

Swod- 1) power clean 5-3-1-1

Daily wod-

1) on the min for 8 min
- 5 push presses 95/65#
- 5 burpees over the bar

Rest 4 min

2) on the min for 6 min
- 10 box jumps

4/11/13

Swod- back squat 3x3

Daily wod- 4 min AMRAP

8 pull ups (ring rows)
8 wall balls
Rest 1 minute

4 min AMRAP

4 push presses 135/95#
4 burpees over the bar
Rest 1 minute

4 min AMRAP

8 kb swings 52/35#
8 sand bag squats

4/10/13

Swod- 1) dead lift 3x3

2) strict press 3x5

Daily wod- 8 min AMRAP

200m row
2 dead lifts 225/155#
15 step ups 24/20

4/8/13

Swod- 1)bench press 3x3

2)On the minute for 8 minutes

3 power cleans 155/95
3 jumping ball slams

Daily wod-

6 min AMRAP

15 wall balls
10 du's
5 back squat 225/135#