WOD

04/22/13

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Strength:

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2)  3 x ME Rope Pull-ups  – rest as needed

Conditioning:

30 Burpees
25 DUs
20 Burpees
25 DUs
10 Burpees
25 DUs
Row 1K

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04/19/13

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Strength:

7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.

Notes:
Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (butt) in contact with the bench.

Skill

10 minutes Freestanding Handstand practice.

Conditioning: 

AMRAP 7 Min of:
20 Split Jumps
5 Power Snatches 135/95#
15 HR Push-ups 

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04/18/13

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If you have worked out Monday – Wednesday this is your rest day and/or mobility day.  If you have missed a day you may come in to make up something from earlier in the week.

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04/17/13

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Strength:

4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Notes:
Watch Demo Video.  It’s there for a reason.

Conditioning: 

75 DUs
20 Pullups
25 Ab-Mat Situps
50 DUs
20 Pullups
25 Ab-Mat Situps
25 DUs
20 Pullups
25 Ab-Mat Situps

Midline/Stability:

Pallof Press – 3×3 for 10 sec hold on each side

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04/16/13

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Strength:

Clean and Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec

Conditioning:

5 Rounds
12 KB Push Press (52/35)
Row 250

Midline:

Partner Side Medball Throws

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