Saturday 03/22/14

SKill
L-sits 8x 10 seconds

 WOD
Hill Repeats:
5 Hill Repeats with sandbag
-45/25
every 2 minutes at the whistle you will stop where you are and do 7 Thrusters then continue with the hill repeats until you have finished 5 hill repeats.

Friday 03/21/14

Metcon (AMRAP - Reps)
7 rounds of:

1:00 ME Wall Balls
-20/14
0:30 ME Power Clean & Push Jerk
-95/65 (Rounds 1-3)
– 135/95 (Rounds 4&5)
– 155/115 (Rounds 6&7)
0:30 Rest (use this time to change weights between rounds


Skill
Level 1
Power Clean 5 x 3 (add 2.5 lb to last workout)
Strict Pull Ups 3 x max reps
Level 2
Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Pull Up 3 RM
Level 3
Power Snatch 1 RM, 3 x 2 @ 90% of 2 RM
Weighted Pull Up 3 RM

Thursday 03/20/14

8 min ARMAP

30 DU
100M Sprint
Sled Pull
-50M 135/95
 

 Skill
Level 1
Squat 3 x 5 (add 5 lbs to last workout)
Bench Press 3 x 5 (add 2.5 lbs to last workout)
Level 2
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
Level 3
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM

Wednesday 03/19/14

10 Min AMRAP For Quality:

3  Strict Headstand Push-ups
RTG: Deficit

1  Legless Rope Climb
Scaled: Towel pull ups from the floor

10 Hollow Rocks

10 Archs


GYM
 ring Muscle UPS