Friday, October 24, 2014

Conditioning: 24 Oct 2014

Strength:
Super set:
  • 5x5 Kettlebell Windmills
  • 5x5 Goblet Squats
WOD:
6 RFT
  • 5 pull ups
  • 10 push ups
  • 15 v-ups (scale to tuck up)
  • 2 laps
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Strength & Conditioning: 24 Oct 2014

WOD:
  • Snatch 8x2 (add weight from last week)
WOD:
12 Min Amrap
  • 1 Hang power snatch(95/65)
  • 4 Over head squats 
  • 3 Burpees 
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Thursday, October 23, 2014

Conditioning: 23 Oct 2014

Skill:
  • kipping - toes to bar
WOD:
Build your own ladder - 25 min cut off
  • Death by KB swings
*when you cannot complete the given reps in that minute come back down the ladder.  if you don’t get 15 swings in minute number 15 then on minute number 16 do 14 swings, minute number 17 do 13 swings, minute number 18 do 12 swings, etc...

Strength & Conditioning: 23 Oct 2014

Strength:
  • Push press 3RM or work up to heavy triple.
WOD:
Complete 2 rounds - rest 2 min between rounds
  • Sprint 100m
  • 10 Push press(95/65)
  • Sprint 80m
  • 20 KB swings(24/16)
  • Sprint 60m
  • 20 Ball slams(18/12)
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Wednesday, October 22, 2014

Conditioning: 22 Oct 2014

Strength:
  • Pull ups 3x8 then add weight
Partner WOD:
6 RFT - 1 min rest between rounds
  • Partner A)  80m sled drag (135/90)
  • Partner B)  wall balls (20/14)
*round is complete when both partners have done both movements.

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