5/22/13

Skill: Dynamic Effort Good Mornings
wide stance, rack start, bar in back squat position
7-10 sets of 2-3 reps on 90 sec
These are for speed

WOD: 5k run/row for time

5/21/13

Skill: Max Effort Strict Press (1RM)

WOD: 4 x 800m run/row with 3 min rest

5/20/13

Skill:
Max Effort Good Mornings – Quickly find the highest weight you can use before you start to lose form. Use wide stance, start with weight on the floor
(use bars to make loading weight easier)

WOD: 10 x 200m run/row with 2 min rest

5/17/13

Skill: POSE Drills

WOD:
6 x 400m on 4 minute timer

5/16/13

Skill: Movement Review

WOD: “Linda”
10!
Deadlift 1+1/2 BW
Bench BW
Clean 3/4 BW

5/15/13

Skill: POSE DRILLS

WOD: EMOM
Sprint 100m

5/14/13

Tuesday -
Skill: Push Press Pyramid
Only break is the time it takes to switch weights
If your 2 rep is below 100, do 10 pound jumps, if 1 rep is over 100, do 20 pound jumps
Do 8-10 Side Lateral Raises between sets
Stop when you can not do 3 reps
This should be short, hard and fast

WOD: For Time
50 Pull Ups
75 Push Ups
100 Squats
125 Sit Ups

5/13/13

Skill: POSE Drills (check book)

WOD:
First
8 Minutes, 100m on the minute
Rest 4 Minutes, then
8 Minutes, 200m every 2 minutes

5/10/13

Skill: Front Squats
10 Rounds of 2 Reps

WOD: 5 RFT
5 Pull Up
10 Push Up
15 Squats

5/8/13

Love this saying.

Skill: Press
10 Rounds of 2 reps

WOD: APRAP 15
10 GHD Sit Ups
10 SDHP (2pd/1.5pd)
10 GDH Back Extensions
10 Ring Pushups w/ Feet on Box