Saturday, 7 October 2009

Strength:
Shoulder Press - 3 x 3

WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups

Post weight and number of rounds to comments.

Friday, 6 November 2009

Strength:
Deadlift - Set a new 1 Rep Max

WOD:
Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Wednesday, 4 October 2009

WOD:
Run 10K

Tuesday, 3 November 2009

Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)

WOD:
3 rounds for time of:
- Row 500 meters
- 7 Muscle-ups

Post weight and time to comments.

Monday, 2 November 2009

Strength:
Back Squat - Set a new 1 Rep Max
(Use a box and bands if you have them)

WOD:
Max Reps in 10 minutes:
- Move 135 lbs from ground to overhead any way possible while utilizing safe and proper technique

Post weight and method/reps to comments.

Saturday, 31 October 2009

Strength:
Push Press - 3 x 3

WOD:
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m

Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.

Post weight and times to comments.

Friday, 30 October 2009

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Fran"
21-15-9
- Thruster, 95 lbs
- Pullups

Post weight and time to comments.

Wednesday, 28 October 2009

Skill Work:
- Handstand, Total of 90 seconds
- L-sit, Total of 90 seconds

WOD:
3 rounds for time of:
- Row 500 meters
- 50 Dips

Post time to comments.

Tuesday, 27 October 2009

Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
AMRAP in 20 minutes of:
- 10 Hang squat cleans, 135 lbs
- 25 Wall ball shots, 20 lbs

Post weight and number of rounds to comments.

Monday, 26 October 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
3 rounds for time of:
- Run 400 meters
- 30 Overhead squats, 75 pounds
- 21 Pull-ups

Post weight and time to comments.