Tuesday April 28, 2015
Strength: 5 x (3 + 2) behind the neck snatch grip push press and overhead squat WOD: 30-20-10 Hang power clean (75/55) Box jump (24/20)
Monday April 27, 2015
Strength: 3 x 8 deadlift 3 x 12 russian twists (12 per side) WOD: In teams of 2 20:00 AMRAP Run 400m 10 thrusters (95/65) 10 pull ups One person leaves on the run while the other starts the thruster/pull up couplet. When the runner returns, they take over the thruster/pull ups where the partner…
Friday April 24, 2015
Strength: Back squat 4 x 5 (start over 65% of 1 RM and work up) Press 4 x 5 (start over 65% of 1 RM and work up) WOD: Death by clean and jerk (135/95) 1 rep on minute 1 2 reps on minute 2 3 reps on minute 3 and so on until you…
Thursday April 23, 2015
Strength: Snatch progression WOD: 10 minute AMRAP 12 power snatch (65/45) 10 push ups
Wednesday April 22, 2015
Strength: 3×3 deadlift – 1 warmup set, 1 medium set, 1 heavy set Heavy set should be the weight you use for the WOD 3×3 good mornings – 1 PVC set, 2 barbell sets, WOD: HERO WOD – TILLMAN 7X 7 deadlift (315/225) Run 200m 15 pull ups 45 second rest