May 28th, 2010
WOD:
| Push Press (90% 1RM of strict press) |
| 3-3-3-3-3
rest
|
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May 27th, 2010
WOD:
| 5 rounds |
| 5 tuck jumps |
| 5 squat jumps |
| rest 30 sec
rest
| Back squats (70% 1RM) |
| 1 round = |
| 2/10s rest x 5 |
| Complete 3 rounds with 2 min |
| rest between rounds
rest
| AMRAP 10 minutes |
|
| 10 chest2bar pull ups |
| 5 power cleans (60% 1RM) |
|
|
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May 26th, 2010
WOD:
| 200m walk with (20/15) |
| overhead. |
| MUST BE LOCKED OUT.
rest
| AMRAP 15 minutes |
| 100m farmer walk (32/24) |
| 30 SH |
| 30 Russian KB swings (32/24)
rest
| Reverse Hyperextension |
| 50 reps |
|
|
|
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May 25th, 2010
WOD:
| 3 rounds |
| 3 conventional push ups |
| 3 diamond grip push ups |
| 3 wide grip push ups
rest
| Bench press (70% 1RM) |
| 1 round = |
| 3 reps/15 sec rest x 3 |
| Complete 3 rounds with 90sec |
| rest between rounds
rest
| For time |
| 800m run |
| 50 knees2elbows |
|
|
|
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May 24th, 2010
WOD:
| 5 rounds |
| 5 burpees |
| 5 push ups |
| 5 sit ups |
| 5 squats
REST
Deadlift (85%)
5 x 5 |
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May 21st, 2010
WOD:
FOr time:
| 500m row |
| 100 mountain climbers |
| 100 sit ups |
| 500m row |
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May 21st, 2010
WOD:
1) 5min of DU
2) Front squat 3 x 5
3) Strick shoulder press 3 x 5
4) 30 GHD sit ups
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May 20th, 2010
WOD:
| 3 rounds for time |
| 30 push ups |
| 30 KB swings (24/16) |
| 600m run
THEN
50 Back extentions |
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May 19th, 2010
WOD:
1. 1000m Row
2. Stiff leg deadlift 3 x 5
3. pullups max 3RDS
4. L-sits MAX 5RDS
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May 18th, 2010
WOD:
FGB x 3RDS
Squat jumps (15/20)
SDHP (40/20)
box jumps
pushpress (40/20)
25m sprints
1min rest
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