Monday, 26 July 2010

Skill Work:

- Snatch Pull - 105 x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Front Squat:

Set a new 1 Rep Max

WOD:

"1/2 Angie"

- 50 Pullups

- 50 Pushups

- 50 Situps

- 50 Squats(Compare to 1 June 2010)

Post weights and time to comments.

Friday, 4 June 2010

A member of the US Army International Security Assistance Force in Afghanistan.

Skill Work:

- Snatch Pull - 105 x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:

Sumo Deadlift (w/ Chains) - Set a new 5 Rep Max

WOD:

Five rounds for time of:

- 21 Thrusters, 75 lbs

- 42 Double-Unders

Post weights and time to comments.

Friday, 26 March 2010

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift (Feet elevated 2") - Find your 3 Rep Max

WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.

Post weights and splits to comments.

Tuesday, 16 February 2010

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Bench Press (w/ Bands) - Set a new 1 Rep Max

WOD:
AMRAP in 10 minutes:
- 5 Weighted Pull-ups, 45 lbs
- 10 Clapping Push-ups
- 50 ft., Walking Lunge w/ 45 lbs plate overhead

Post weights and number of rounds to comments.

Friday, 8 January 2010

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
Sprints
10 x 100m
Rest 3-5 minutes between efforts

Post weights and split times to comments.

Sunday, 14 June 2009

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Diane":
21-15-9
- Deadlifts, 225 lbs
- Handstand Pushups

Post weights and time to comments.