Monday 20140825

Strength

  • Deadlifts 7 sets of 2 reps @ 60% of 1 RM - Dynamic efforts
  • 3 sets of 8 reps sumo stance deadlift @ 50% of 1 RM deadlift

Interval

2 rounds:

Sprint 200m
Half Tabata Push-ups
Rest 1 min
Sprint 200m
Half Tabata Sit-ups
Rest 1 min

Half tabata = 2 minutes 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Post loads, times and tabata scores to comments.

Saturday 20140823

Strength

Snatch balance 3 x 4 @ 70%
Power snatch 5 x 1 @ 80%

WOD

Fort time:

1k Row
50 Thrusters 45#
30 Pull-ups

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Pull-up band progressions 

Run if you can’t row.

Post results to comments.

Friday 20140822

WORKOUT

5 rounds for time:

215 pound Front squat, 5 reps
7 Box jump, 24″ inch box
10 Kettlebell swings, 1.5 pood
12 Wall ball shots, 20 pound ball

*Competitor: As prescribed 
*Established: 185 
*Recruit: 135/20″/1 pood

Post results to comments.

Wednesday 20140820

Strength

Back Squat 3×3 @ 80%
Snatch Deadlift 3×3 @ 100% of snatch [DEMO]
Push Press 3×5 @ 70%

*Don’t pause at top like in the video. 

WOD

5 rounds for time

Run 400m
15 Overhead Squat @ 95

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: 65 on OHS or do back squats. 

Post results to comments.