Skill/Bodyweight
3×10 Pull-ups
2×15 Kipping Pull-ups
WOD
20 min AMRAP
Run 400m
15 KB Swing @ 2 Pood
35 wall balls @ 20 lb
Run 400m
*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: 1 pood
Post rounds to comments.
Monday 20140707
Strength
Every minute on the minute for 7 minutes 10 back squats at 50% of 1RM
WOD
5 rounds for time
Bench press 10 reps @ 75% BW
Run 400m
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post time to comments.
Friday 20140704
DOUBLE WOD 4 THE 4TH
5 rounds:
1 minute to complete each round
5, 2 pood kettlebell swings
40 yard shuttle run (10-20-30-40)
Rest 60 sec
10 burpee penalty if not made in time
Burpees done at end of wod
Post time of each interval to comments.
*Competitor: As prescribed
*Established: 1.5 pood.
*Recruit: 1 pood.
REST, THEN...
10 rounds (interval):
250 m row
10 box jumps 30″
Rest 2 minutes
Post time of each interval to comments.
*Competitor: As prescribed
*Established: 24″ box.
*Recruit: 18″ box.
Wednesday 20140702
WOD
7 minute AMRAP
3 strict L-pull ups
10 box jumps @ 24″
~Rest 5 minutes exactly~
7 minute AMRAP
9 sumo deadlift high pull @ 75
18 hand release push ups
27 double unders
*Competitor: As prescribed
*Established: WOD 1 – If you can’t hold the L, then bring knees up with legs bent. WOD 2 – As prescribed
*Recruit: WOD 1 – Strict pull ups, banded if necessary. 20″ box. WOD 2 – 55 lb and 2x single unders.
Post total rounds of both AMRAPs to comments.
Tuesday 20140701
Strength
5 sets of...
2 Hang Power Cleans @ 65% of 1RM
2 Push Press/Jerk at same weight
1 set = 2 hang cleans, then while the bar is in the front rack position complete 2 push presses/jerks. Rest as needed b/w sets.
Metcon
3 rounds
5 Handstand Push-ups
10 Pistols (alternating)
Extra (optional)
20-15-10
Push-ups
Sit-ups
Competitor: As prescribed
*Established: Metcon scale as needed.
*Recruit: Metcon do push-ups and air squats.
Post results to comments.