Blog

7/6/17

5/3/1 Week 3(DL)

75%x5

85%x3

95%x1+

then...

WOD

4 RFT

3 Rds(5 T2B/10 Push ups/15 Air Squats)

1 Rope Climb

10 SDLHP 65/95

250m Row

10 Mt. Climbers(each side)

7/5/17

Skill Work(Power Clean)

*10 minutes

WOD

21 Power Cleans 85/115

21 Box Jumps Overs

15 Power Cleans 95/135

15 Box Jump Overs

9 Power Cleans 105/155

9 Box Jump Overs

*Coaches Choice(Stretch)

7/4/17

"Eva"

5 RFT

800m Run

30 KB Swings 55/70

30 Pullups

7/3/17

Warm Up

3 TGU (choose weight)

5 Windmill (choose weight

*Focus on Rotator Cuff

5/3/1 Week 3(Strict Press)

75%x5

85%x3

95%x1+

WOD

8 RFT

2 Push Press+3 Push Jerks 65/95

20 Back Squats 65/95

*Finish with STRETCH

6/30/17

Warm Up

5 RFF

100m Row+100m Run

then...

WOD

100 KB swings 55/70

*Top of every minute perform 7 H.R Push ups

6/29/17

5/3/1 Week 2(DL)

70%x3

80%x3

90%x3+

then...

WOD

5 RFT

10 DB Squat Snatch 20/30

10 1 arm DB O/H Lunges(in place)20/30

1 Rope Climb

6/28/17

Core Work

3 RFF

:30 L-sit hold

30 Russian Twists(choose weight)

30 Ball Slams 14/20

then...

AMRAP in 20min

10 Burpees

200m Run

10 Box Jumps

200m Run

10 Toes 2 Bar

200m Run