Friday 12/12/14

6:00am, 7:00am, 5:00pm, 6:00pm

 

Strength:

deloading  front squat @ 70%, 60% and 50%

 

WOD:

tabata style

box jumps, 8 rounds

1:00 rest

ring dips, 8 rounds

1:00 rest

wall ball shots, 8 rounds

1:00 rest

lunges, 8 rounds

Thursday 12/11/14

6:00am, 6:00pm

buy in: 40 down and backs

 

WOD:

10 hand stand push ups

10 candlesticks

10 (2 count) Russian twists

8 hand stand push ups

8 candlesticks

8 Russian twists

6,6,6

4,4,4

2,2,2

 

cash out: 40 down and backs

Wednesday 12/10/14

image

 

6:00am, 5:00pm level 1,  6:00pm, (7:15pm team training, 8:30pm private)

strength:

deloading power clean

2 reps EMOTM for 3:00 @ 70%

3 reps EMOTM for 3:00 @ 60%

4 reps EMOTM for 4;00  @ 50%

 

WOD:

10:00 of Cindy (5 pull-ups, 10 push ups, 15 squats)

 

Sunday 12/7/14

8:30am, (9:45am 1 on  1)

7:00 to work on a skill (double unders, wall walks, hand stand walk, pull ups, toes to bar, etc)

Strength:

5-5-5-5-max reps @ 135/95 of back squats

 

WOD:

20m bear crawl

20 sit-ups

20m crab walk

20 back extensions

5 rounds, not for time

Friday 12/5/14

6:00am, 7:00am, 5:00pm, 6:00pm

Strength:

front squat: 3-3-2-2-1 (make up from last week combined with this week)

 

WOD:

:30 all out row

:90 to complete 3 burpees, 5 box jumps, and 7 kettle bell swings

10 rounds

EVERYTHING YOU NEED IS ALREADY INSIDE!