Friday 5-4-2012

Strength:

Every minute on the minute for 10min. complete 1 snatch:

(225#, 235#, 245#, 255#, 265#x, 265#, 275#x, 275#x, 275#, 285#x)

WOD #1 (9:30am):

12min. AMRAP:

5 Dumbbell Snatch (right arm)(100#)

15 WallBalls (30#)

5 Dumbbell Snatch (left arm)(100#)

15 Toe-2-bar

= 4rounds + 2reps

WOD #2 (2:00pm):

50 HSPU As fast as possible

= 5:51


After Party:


Close Grip Bench
8reps x 5sets @ 185#

Hollow Rocks
20reps x 5sets

Thursday 5-3-2012

Practice Work:

20 Dumbbell Snatches (100#)(alternating)

= 1:15

WOD #1:

5 Rounds for Time:

5 Shoulder to Overhead (135#)

OverHead Walk (135#)(30m)

5 Shoulder to Overhead (135#)

10 CTB Pull-Ups

5 Shoulder to Overhead (135#)

OverHead Walk (135#)(30m)

5 Shoulder to Overhead (135#)

2 Cargo Net climbs (18')

= 18:50

Wednesday 5-2-2012

Strength:

Snatch Balance

(1-1-1-1-1-1-1)

(235#, 255#, 265#, 285#, 305#, 325#, 335#PR)

WOD #1:

For 10 Rounds:

Every 2min. complete...

10 Cal. on the Rower and 3 Hang Power Cleans (225#)

After Party (Immediately following the WOD):

20 Muscle-Ups for time

= 3:43

Tuesday 5-1-2012

Rest Day

Monday 4-30-2012

Strength:

Front Squat

5sets x 10reps

(135#, 225#, 255#, 275#, 305#)

WOD #1:

3 Rounds for Time:

15 KB Push Press (24kg)

15 Burpee over the box jumps (24")

15 CTB Pull-Ups

= 9:43

After Party (5min. Post WOD):

6 Kipping HSPU on the minute, every minute, for 10min.

Sunday 4-29-2012

WOD #1:

 For time:

500m Row

20 Dumbbell Snatch (100#) (alternating)

100 Double Unders

20 Dumbbell Snatch (100#) (alternating)

500m Row

= 8:56

Saturday 4-28-2012

WOD #1:

3 Rounds of:

7 Deadlifts (345#)

7 Muscle Ups

then... (Immediately after)

3 Rounds of:

21 Wall Balls (20#)

21 Toe-2-Bar

= 10:23