7/1/13

Strength -1) back squat 3x5(70%), 1x2(85%)

2) 3 sets of max pull ups

Wod- 10 min amrap

5 dead lifts 225/155#

10 pull ups

15 cf sit ups

100m sprint

6/26/13

Strength -  

1)on the min for 5 min

- 5 dead lifts 315/185#

- 5 pull ups

2) bench press 3x5(70%) 1x2(85%)

Wod- 21-15-9

- thrusters 95/65#

- kb swings 52/35

6/22/13

Strength-  front squat 3 rep max

Wod-  21-15-9

Front squat 95/65#

Box jumps 30/24"

200m run 

6/20/13

Strength-  every min on the min for 8 min

- 4 power cleans 135/95

- 4 shoulder to over head 135/95

Wod-  for time:

800m row 

8 dead lifts 225/135#

8 pull ups (strict)

600m row

6 dead lifts 315/185#

6 pull ups strict

400m row

4 dead lifts 345/205#

4 pull ups strict

200m RUN

2 dead lifts 355/215

2 pull ups strict

6/19/13

Strength- overhead squat 7x3

Wod-  for time

21-15-9

Overhead squats 95/65#

Box jumps

200m run

6/17/13

Strength-  1) squat 3x5 (70%)

2) bench press 2 rep max

3) dead lift 2 rep max

Wod-  1,500m row 

6/15/13

Strength-  back squat 2rm

Wod-  21-15-9

Step ups

T2B

Dumbbell/kb snatch

Row 200

6/13/13

Strength- 1)dead lift 5rm (10min)

2) strict press 5rm ( 10min)

Wod- 4 min amrap

4 hang squat snatches 95/65#

8 wall balls

Rest 2 min then

4 min amrap

4 push presses 95/65#

8 jumping ball slams

6/12/13

Strength- back squat 3rm 

Wod- 12min amrap 

5 hand stand push ups

10 thrusters 95/65#

15 wall balls

25 du's or 100 singles 

6/10/13

Strength- 1)hang squat snatch 2rm

2) split jerk 3rm

Wod-  " grace meets Isabel "

For time: 

15 clean and jerks 135/95#

15 snatches 135/95#

* must preform 5 burpees every 2 min