Monday, August 31, 2015

Strength & Conditioning: 31 August 2015

Strength:
5x5 Strict Press
20m sled pull
WOD:
14-12-10-8-6-4-2 Reps For Time: (56 reps each)
  • Burpees
  • Right Rack/Left Rack Goblet Squats (Half R/L)
  • Right/Left Push Press (Half R/L)
After completing every round of push press:
12m front rack walk. (Switch arms half way)


Conditioning: 31 August 2015

WOD A)
5x5 Strict Press 

WOD B)
For time:
  • 30 wall balls
  • 15 box step overs
  • 30 KB swings
  • 15 box step overs
  • rest 1 minute
  • 30 wall balls
  • 15 box step overs
  • 30 KB swings
  • 15 box step overs
  • rest 1 minute
  • 30 wall balls
  • 15 box step overs
  • 30 KB swings
  • 15 box step overs


Friday, August 28, 2015

Strength & Conditioning: 28 August 2015

Strength:
Clean & Jerk x10 x1- AHAP 80% success

WOD:
21 Pull ups, 21 Front Squats@ 115/75
800 meter Run (4 laps or 600 m row.)
15 Pull ups, 15 Front Squats@ 115/75
600 meter Run (3 laps or 450 m row.)
9 Pull Ups, 9 Front Squats@ 115/75
400 meter run. (2 laps or 300 m row.)
3 Pull Ups. Front Squats@ 115/75

200 meter run. (1 lap or 150 m row.)

Conditioning: 28 August 2015

WOD A:
5RNFT                                                                                                                                  
25m hand over hand sled pull (heavy)                                                                                              
25m log toss (18k/12k)

WOD B:
EMOTM 15min
5 Box Jumps (24”/18”)
5 Slam Balls (18k/12k)

Max Effort Double Unders

Thursday, August 27, 2015

Strength & Conditioning: 27 August 2015

Strength:
Floor Press 1RM

Goat Farm

WOD:
Complete 5 rounds for time:

Barbell Walking Lunges – 12 Reps (6 each side)
Ring Dips – 12 Reps
Double Unders – 30 Reps

*Use 35-40% of Back Squat 1 RM for Barbell Walking Lunges.