12/20/2014

METCON: (TIME)

FOR TIME:

50 Dubs

21 DL (225/155)

21 Pullups

40 Dubs

15 DL

15 Pullups

30 Dubs

9 DL

9 Pullups

20 Dubs

oct 2014 005

12/19/2014

PARTNER WOD: (ROUNDS AND REPS)

Amrap in 15 minutes:

4 OH squats (135/95), 4 burpees

8 back rack walking lunges (135/95), 8 burpees

*one partner working, one partner resting

 

 

 

 

12/17/2014

STRENGTH:

Deadlift

METCON: (TIME)

For time:

15-12-9-6-3 Reps of:

Back squat (135/95)

Toes 2 Bar

Power clean (135/95)

12/16/204

STRENGTH:

Front Squat: 5×2 (3 sec descent, 2 sec pause)

METCON: (WEIGHT)

4 Sets:

Every 3 minutes complete:

200 meter run

8 thrusters (115/75)

8 otb burpees

12/15/2014

Strength:

Power clean+hang clean+clean

5x(1+1+1) @65,70,75,75,80%

METCON: (TIME)

3 rounds for time:

12 C2B(male)/12 pullups(female)

12 ring dips

12 kb swings

 

 

12/13/2014

METCON: (TIME)

For time:

3 rounds of:

6 hang power snatch (115/75)

6 OH reverse lunges (115/75)

12 hand release pushups

Run 400 meters

3 rounds of:

10 burpee pullups

10 toes 2 bar

12/12/2014

oct 2014 006METCON: (WEIGHT)

Alternating on the minute for 18 minutes:

1 – 6 Hang squat clean (135/95)

2 – 6 Push Press (135/95)

3 – 12 up and over box jumps (24/20)

 

12/10/2014

STRENGTH:

Deadlift: 6-4-2-6-4-2 @70,75,80,75,80,85%

METCON: (AMRAP- ROUNDS AND REPS)

Amrap in 15 minutes:

Run 200 meters

40 wall balls

30 KB swings

20 S2OH (135/95)

10 Ring muscle ups/15 pullups, 10 dips

 

12/9/2014

STRENGTH:

OTM x 10:

2 Front Squats @ 75%

METCON: (TIME)

3 Rounds for time:

12 Front rack reverse lunges (135/95)

12 Over the bar burpees

30 Double unders

Rest 1 minute

12/8/2014

STRENGTH: ALT OTM X 10IMG_1760

Even: 8 good mornings 

Odd: 20 sec L-sit hold on rings

METCON: (time)

For time:

Run 800 meters

Then-

3 rounds of:

15 hspu

15 pullups