Thursday 9/25/13

Thursday 09/25/13

Skill:

Dead Lifts

5 x 5 add weight every set

WOD: Members WOD Day! 

"CHAD"

15 Min AMRAP

150 Single Unders

10 T2B

10 Push Press

RTG 135/95 Rx 95/65

10 Sit Ups

10 Pull Ups

Wednesday 09/25/13

Wednesday 09/25/13

Skill:

GHD sit ups 3 x 15

RTG with weight

Back extensions 3 x 20

hanging off bench, partner hold legs down


WOD:


1600M run

50M tire flip

25 burpees

800M run

50M carry weight overhead RTG 95/65 RX 65/35

20 burpees

400M run

50M farmers carry RTG 53/35 RX 35/16

15 burpees

Tuesday 09/24/13

Tuesday 09/24/13


SKILL:

TECHNIQUE FOR STRICT,

PUSH AND JERK SHOULDER PRESS

TECH FOR KIPPING AND BUTTERFLY



WOD:

20 STRICT SHOULDER PRESS

    RTG 115/75 RX 95/65

12 RTG CHEST TO BAR

    RX CHIN TO BAR

20 FRONT SQUATS

    RTG 115/75 RX 95/65

20 PUSH PRESS

    RTG 115/75 RX 95/65

9 RTG CHEST TO BAR RX CHIN TO BAR

20 FRONT SQUATS

    RTG 115/75 RX 95/65

20 Split Jerks

    RTG 115/75 RX 95/65

6 RTG CHEST TO BAR RX CHIN TO BAR

20 Front Squats

    RTG 115/75 RX 95/65

MONDAY 09/23/13

MONDAY 9/23/13

SKILL:

BENCH PRESS


5 x 5 add weight each set.


The first 2 sets are warm up.


After 5th set do 2 sets of push ups


to failure with 1 min of rest between sets.



WOD: Benchmark Monday



"NANCY" 5RFT


400 meter run


Overhead squat

95/65 lbs x 15