Tuesday 20140916

Strength 

Every 30 seconds for 10 minutes... 

2 Hang cleans + 1 Front Squat + 1 Hang Clean

Pick weight between 95-135 lb or, roughly 45-50% of your 1 RM squat clean.

Next,

In 10 minutes...

Work up to a near max effort (90-95%) Front Squat  

~Rest 3-5 minutes~

Conditioning 

3 rounds 

10 Front Squat @ 50% of today's heavy front squat 
10 box jumps @ 30" 

*Recruit - Every minute, as opposed to 30 seconds and use PVC or barbell to develop the skill. Work to heavy FS, at 85% effort. 20" box. 
*Established - 24" box
*Competitor - As written 

Monday 20140915

Its been awhile since we've done this one! 

This is a tough workout! Time cap is 50 minutes. A lot of you have done this one before so compare your times if you have it journaled. Good luck!

WOD

‘Eo3 5K’

800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

~Rest 3 minutes~

100m sprint

~Rest 60 seconds~

100m sprint

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: 400m/2 rounds

Post time to comments.

Saturday 20140913

Strength

Press

• Every minute on the minute for 10 minutes, 3 reps @ 65% of 1 RM

Handstand Pushup

• Every minute on the minute for 10 minutes, 3 strict reps

Plank

• 30 sec on 30 sec off for 10 minutes 

WOD

5 rounds for time:

1 squat clean @ 225 lb
10 pull-ups
20 bodyweight squats A.K.A, Air Squats, no barbell.

*Competitor: As prescribed 
*Established: 185 
*Recruit: Hand release push-up or HSPU progression. 115-135/pull-up progression.

Post weights, thoughts and WOD times to comments.

Friday 20140912

Strength

Deadlift

5 x 3 @ 80%

5th set go as many reps as possible.

WOD

21-15-9

Bench Press @ 65-70% of bodyweight
Burpee

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed or comfortable weight on bench.  

Post reps/weight of last deadlift set and time of WOD to comments.

Wednesday 20140910

Strength

Push Press

• 5 sets of 4 reps at 80% of strict press max

Overhead Squat

• 3 sets of 5 reps at comfortable weight

WOD

20 kettlebell swings @ 1.5 pood every minute on the minute for 20 minutes.

If you cannot complete to prescribed amount of reps in one minute your score is the last minute in which you did complete the prescribed reps. However, keep working for the full 20 minutes and put how many rounds you completed after you reached failure.

Example: 

Round 9 completed + 6 additional rounds 

*Competitor: As prescribed 
*Established: 15 swings
*Recruit: 10 swings @ 1 pood 

Post weights and score comments.