Front Squat 5×5
then
Romanian Deadlift 4×10
Strict Toes to bar 3×10
(alternate RDL and T2B sets)
Tuesday 06.18.2013
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Gantry Endurance WOD
3 x (200m, 400m, 600m)
recovery is 1:1, work:rest
Monday 06.17.2013
Thurster
3×5
then
3 rounds for time:
21 Thrusters 75/45#
21 Double unders
Sunday 06.16.2013
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Saturday 06.15.2013
Max height box jump
then
Max reps rope climb in 2 minutes
then
1 mile for time
Friday 06.14.2013
15 minutes to establish 3RM bench press
then
1 minute max reps with 75% 3RM
Thursday 06.13.2013
75 Hand Stand Push Ups
Begin with 20 double unders and perform 20 at the top of every minute
Wednesday 06.12.2013
Five rounds for time of:
10 Knees to Elbows
10 Power snatch 75/45#
10 Wall ball 20/14#
Tuesday 06.11.2013
“Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Oly Analysis: Chad Vaughn Clean & Jerk
Gantry Endurance WOD:
40/20’s
10 x 40 sec sprint, 20 sec rest.
Monday 06.10.2013
Back Squat 5×5
then
AMRAP 10 minutes of
50′ Walking lunge 45/25#
25 sit ups