4/30/2014

warm up:
3 rounds
row 200m
15 plate ground to OH(45/25)

Strength:
press
40%x5
50%x5
60%x5

wod:
4 rounds:
25 double unders
15 kbs(55//35)
then, run 400m
then,
4 rounds
20 sit ups
10 hand release push ups.

4/29/2014

warm up: swimming in the parking lot

strenth/skill:
10min emom
odd: 150m row
even: 2 turkish get ups

wod:
for time:
40 wall balls(20/14)
30 burpee box jumps(24/20)
20 hang power cleans (135/95)
30 burpee box jumps
40 wall balls
**20 minute time cap**

4/23/2014

warm up: speed hurdle

strength:
Press:
75%x5
85%x3
95%x1-3

wod:
on a 15 min running clock,
100 double unders
then,
AMRAP with remaining time
3 hang power clean(135/95)
6 push jerk
9 burpees over bar

4/22/2014

warm up: speed hurdles

strenth/skill:
10min emom:
odd: 5 hang squat clean(115/75)
even: 45sec amrap double unders

wod:
3 rounds:
15 knees to elbows
15 box jump overs(24/20)

week of 4/14-4/18/2014

tuesday:

warm up: speed ladder

strength/skill:
10 min emom: odd: 5 hang squat clean (95/65)
                     even: 30sec max dist. hs walk(
                            sc: 30 sec hs hold

wod: For time:
         Run 200m
         25 thrusters (95/65)
         25 burpees over bar

Wednesday: 
warm up: dynamic

strength: Press
      70%x3
     80%x3
      90%x3-5

wod: 7 rounds:
        3 front rolls
        5 wall climbs
        7 toes to bar
        9 box jumps

Thursday: 
warm up:
speed hurdles
+
hip/shoulder mobility

strength:
4 sets of
1 snatch push press+1 snatch balance+2 OHS

wod:
"rowling"
10 rounds of 100m row, attempting to make the rower stop right on 100m, the penalty for going over/under is the # of meters you went over or under x's 10 in double unders

Friday: 
warm up: dynamic

strength:
deadlift
70%3
80%x3
90%x3-5

wod:
5 rounds:
10 kb clean and jerk (5/arm)
20 sit ups
40 walking lunges

4/14/14

warm up: dynamic+ hip/ankle mobility

strength:
back squat: 70%x3
                  80%x3
                 90%x3-5

wod:
3 rounds:
25 kbs (55/35)
200m KB run
25 hand release push ups

4/10/14

warm up: dynamic
strength: squat clean 60%x4
                               65%x4
                               70% 4x2

wod: 5x500m row
   rest 2 mins between