140519:
1.) Tabata Squat
no rest
2.) 4 minutes ME Muscle Ups
record Lowest Squat and MU’s
*3.) 5 x 200m Log Runs, rest 1:1
record times
*4.) 8 min. Amrap
5 Hang Power Snatch
10 KB Swing 2/1.5 pood
record completed sets only
*5.) 3 sets
5 Tire Flips
10 UB Bench Press
record weight
140520:
1.) 20 min to find 1RM Backsquat
2.) 12 min AMRAP
5 Medball Pull-ups
10 Medball Cleans
200m Overhead Medball Run
*3.) EMOM for 15 min. 1 Snatch @ High Hang 70%
*4.) Cycle 3 times:
ME Ring Pull-ups, rest 45 sec
ME Strict HSPU->Kip HSPU (rest on noggin means end of set), rest 45 sec
ME Strict Pull-ups, rest 45 sec
ME Ring Dips, rest 45 sec
*5.) 3 x 1000m Rows, rest 1:1
140521:
1.) WOD
7 minutes to find 1RM Strict Press
~no rest
3 rounds
5 C2B Pull-ups
10 Burpees
100m Run
3 min cap
~no rest
7 minutes to find 1RM Push Press
~no rest
3 rounds
5 C2B Pull-ups
10 Burpees
100m Run
3 min cap
~no rest
7 minutes to find 1RM Push Jerk
~no rest
3 rounds
5 C2B Pull-ups
10 Burpees
100m Run
3 min cap
*2.) EMOM for 15 minutes 1 Clean & Jerk at High Hang @ 70%
*3.) Deadlift work up to a double at 85% pull off of the jerk block covers
*4.) Sumo Deadlift 20 reps @ 40%
*5.) 8 minute AMRAP 25 GHD Sit-ups/25 Wallballs