Thursday 10/10/13

Thursday 10/10/13

Skill: 

Dead Lifts
3  x  5 starting at 50%
-increasing to 70%
Immediately after each set pull 
sled 50M  90/45

WOD: 
5 RFT 

7 Push Presses
-Rx 115/85  RTG  135/95
7 Back Squats 
-Rx 115/85  RTG  135/95
400 M. Run

Wednesday 10/09/13

Wednesday 10/09/13

Skill:

EMOM for 7 Minutes

3 strict Pull Ups

( If 3 is easy add a dumbell to feet.)

If unable to do a strict Pull Up then

do 3 negatives. ( Jump to bar & Pull 

until chin is above bar and 

let yourself down as slow 

as possible. 

WOD:

EMOM add one Rep to each exercise

every minute until you are unable to

complete all reps within that minute

5 Russian Kettlebell swings

-53/35

5 Goblet SQuats

-53/35

 

Tuesday 10/08/13

 Tuesday 10/08/13

Skill:
Cleans from Hang Position
5 X 5
Review Technique for 
Sumo Dead Lifts

WOD:

4 RFT 
400 M. Sand Bag Carry
-45/25
15 Sumo Dead Lifts
-Rx 95/65  RTG 115/85
10 Burpees

Monday 10/07/13

Monday 10/07/13


Skill:


Back Squats

2 Warm up Sets

2 sets of bodyweight to failure, then immediately 
drop 50lb & do another set to failure

If you can not do your body weight
do a weight you can at least 10 Reps of



WOD:     Benchmark Monday



Lynne 


5 RFT


Max Reps for each exercise


*Bench Press -your body weight

*Pull Ups

*30 minute Cap*