Thursday 4/30/15

6:00am, 6:00pm

Strength:

deloading push jerk

5 reps at 70% 1RM for 2:00

7 reps at 50% 1RM for 5:00

 

WOD:

30 Russian kettle bell swings

10 right leg box step ups

10 left leg box step ups

600m run

3 rounds

Wednesday 4/29/15

6:00am, 6:00pm

Strength:

deloading front squat at 70/60/50%

 

WOD 1:

3:00 AMRAP of

8 plyo push ups

8 hang power cleans

rest 2:00

WOD 2:

3:00 AMRAP of

8 burpees

8 push press

rest 2:00

WOD 2:

3:00 AMRAP of

8 lateral jumps

8 sumo Deadlift high pulls

Wednesday 4/22/15

image

 

6:00am, 6:00pm, 7:30pm Bikram!

strength:

front squat 2-2-1-1-1

WOD:

800m run

20 toes to bar

20 Deadlifts (185/135)

20 dips

400m run

10 toes to bar

10 deadlifts

10 dips

200m run

5 toes to bar

5 Deadlifts

5 dips

100m run

for time