Tuesday 20141007

STRENGTH

Complete the following sequence 5 total times…

1 pull-up + 1 bent barbell row
2 pull-ups + 2 bent barbell row
3 pull-ups + 3 bent barbell row
4 pull-ups + 4 bent barbell row
5 pull-ups + 5 bent barbell row

*Go through the sequence 1/1, 2/2, etc to 5/5, then rest and repeat 4 more times. Pick challenging weight. 

METCON

AMRAP in 20 min of…

50 wall balls @ 20 lb.
40 KBS @ 2 pood
10 burpees
AMRAP push-ups (until failure) 

*Competitor: As prescribed 
*Established: 1.5 pood
*Recruit: Pull-up progressions. 1 pood. 

Post results to comments.

Monday 20141006

Strength

Squats

3-3-3-2-2-2-1-1-1

*Sets 1RM, if possible. 

~Rest 5 min~

3 x 10 reps Squat @ 50%

WOD

15-12-9-6-3

Push Jerk @ 135
Hand-Release Push-Ups
Double Unders

*Competitor: As prescribed 
*Established: 95/4x single unders 
*Recruit: 65/3x single unders 

Post loads and time to comments.

Saturday 20141004

Conditioning

3 rounds:

250m row, run or 30 SDLHP
10 thrusters @ 95
rest 60 sec.

~Rest 5 min~

3 rounds:

10 Power Clean @ 60% of 1 RM
15 burpees
rest 60 sec.

~Rest 5 min~

Tabata* Squats

*For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: 65 for thrusters 

Post results to comments.

Friday 20141003

Strength

Strict Press

3-3-3-2-2-2-1-1-1

*Set a 1RM deadlift 

~Rest 5 min~

3 x 10 reps Press @ 50%

WOD

7 Rounds For time: 

2 Strict Pull-ups
4 Hand Stand Push-ups
8 KB Swing @ 2 pood

*Competitor: As prescribed 
*Established: 1.5 Pood 
*Recruit: Pull-up progressions/Elevated Push-ups or Hand release/1 Pood 

Post loads and time to comments.

Wednesday 20141001

Strength

Deadlift

3-3-3-2-2-2-1-1-1

*Set a 1RM deadlift  

~Rest 5 min~

3 x 10 reps deadlift @ 50%

WOD

“Mile Love” 

For time:

As fast as humanly possible…

Run 1 mile
Every 100m 10 push-ups and 10 squats

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

Post loads and time to comments.