110113

Heavy Day

Skill-
Bench Press

WOD
Bench Press
5-5-5-5-3-3-3
Front Squat
5-5-5-5-3-3-3

090113

A) Skill

Snatch work -lots of tekkers!

WOD - 5RFT

10 Power Snatch 42.5/30

15 Pull Ups

10 Thrusters 42.5/30

After Bash

3x10 Barbell Roll Outs

080113

A) Deadlift - New Strength Cycle
5-5-5-5-5 @ 80%

WOD - 'Christine'
3RFT
500m Run
12 Deadlift @ BodyWeight
21 Box Jumps 24"/20"

070113

Back Squat - strength cycle starts today
5-5-5-5-5 @ 80% 1RM

WOD
20 min AMRAP
Run 400m
10 Toes 2 Bar-Pullup

050113

WOD

Open Gym today so any functional movement/mobility work is welcome.

050113

Warm Up


WOD
5RFT

20 sit to stand
20 toes to bar
20 Wall Ball

040113

"The 540"

50 Overhead Lunge 20/10
40 Pull ups
30 Thrusters 42.5/30
20 Burpees
10 Squat Cleans 60/40