6/8/13

Strength-  back squat 3x5(65%), 2x2(75%) 1x1 (105%)

Wod-  4RFT

Buy in - 50 du's ( 1 burpee per broken string)

200m

5 dead lifts 275/185 or 70%1rm

10 pull ups

20 step ups 24/20" 

6/6/13

Skill-  EMOM for 10 min

- even min :30 max T2B

- odd min  :30 max du's 

Wod-  15 min AMRAP 

3 back squat 225/135#

5 pull ups

10 walking lunges

15 kb swings 52/35#

200 m run

6/5/13

Strength - 

bench press 3x5(65%) 2x2(80%)

HSPU work- 3sets of max reps

Wod -  8 RFT

1 push press 155/105#

10 wall balls

10 step ups

6/1/13

Strength -1) dead lift 3rm

2) back squat 3rm

Wod- 8 min AMRAP 

5 pull ups (strict or rows)

10 jumping ball slams

15 wall balls

Run 100m

5/30/13

Strength- 1) hang squat snatch 7x3

2) 3sets max pull up

Wod- 5 RFT

5 dead lift 315/185#

15 step ups 24/20

5/29/13

Strength -

 adv) pause overhead squat 5-3-2-1

 L1) overhead squat 3x5 

Wod-  AMRAP in 10 min

50 kb swings 52/35#

40 box jumps

30 burpees

20 pull ups

10 kb snatches 

5/25/13

Strength -1) bench press 3x5

2) back squat 3x5

Wod-  for time

100 kb swings 52/35#

Every 3 min run 100m sprint

5/23/13

Strength- 1) push jerk 3rm

Emom for 5 min
- 5 hang cleans 95/65#
- 5 step ups

2 min rest

Emom for 5 min
- 5 t2b
- 5 push jerks 95/65#

5/22/13

Skill- hang squat snatch

Strength -hang squat snatch 2rm

Wod - 21-15-9

Wall balls
Hang squat snatches 65/45#
Double unders

5/20/13

Strength- 1) 12 min to find 3rm overhead squat

2) 3sets max pull ups.

Wod- 10 min AMRAP

3 hspu
5 back squat 225#/135#
7 t2b
100m

5/18/13

Swod- back squat 3x5 (65%)

Wod- "13.2"

10 min AMRAP

5 shoulder to overhead 115/75#
10 dead lifts 115/75#
15 step ups 24/20

5/16/13

Swod- 1) max push press

2) max hang clean

Wod- "Annie"

50-40-30-20-10

Du's
Sit ups

5/15/13

Swod- 1) 12 min to find max back squat

2) 12 min to find max power clean

Wod - "Jackie" also regional wod#1

For time:
1000m row
50 thrusters 45#
30 pull ups

5/13/13

Swod- 1) max bench press

2) power snatch work

Wod- 10 min AMRAP
"Mini 13.1"
20 bar jumping burpees
15 75/45# snatches
15 burpees
15 135/75#
10 burpees
15 165/100
5 burpees
185/110 as many reps as possible

5/11/13

Swod- squat 3x5 (60%)- 2(75%)-2(85%)

Wod- 10 min AMRAP

200m run
8 pull ups
12 walking lunges
16 double unders