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May 8, 2014
Strength
3x[3 Front squat + 3 Push press], working up to ~90% PP 1RM
2x3 Front squat, working up to ~80% 1RM
Freestanding HS/HS walking practice between sets
WOD
Complete three 4-minute cyles.
In one cycle complete:
Row for calories
In two cycles complete AMRAP of:
10 DL 225#/155#
10 Toes-to-bar
20 Wall balls, 20#/14#
Rest 2 minutes between cycles
Strength
3x[3 Front squat + 3 Push press], working up to ~90% PP 1RM
2x3 Front squat, working up to ~80% 1RM
Freestanding HS/HS walking practice between sets
WOD
Complete three 4-minute cyles.
In one cycle complete:
Row for calories
In two cycles complete AMRAP of:
10 DL 225#/155#
10 Toes-to-bar
20 Wall balls, 20#/14#
Rest 2 minutes between cycles
May 7, 2014 WOD
Strength
2x2 High hang power clean
2x2 Hang power clean
2x2 Power clean
L-sit practice between sets
WOD
EMOM for 12 minutes (40 sec on, 20 sec off)
Odd: 5 Power cleans, 155#/115# (Rx+ 185#/135#) + Max Double unders
Even: 10 KB swings, 70#/53# + Max Strict ring dips (Rx+ Strict weighted dip, 35#/26#)
Score is total double unders and total ring dips
May 6, 2014 WOD
Strength
Back squat, 3x10 (work up to ~75% 1RM)
Strict/weighted pullups between sets
WOD
For time, 10-9-8-7-6-5-4-3-2-1 of:
Thrusters, 115#/75#
Strict Pullups