Strength: Establish 1RM Push Press maintain 90% good form
205p
WOD:
21 Burpees
21 Pullups
400m run
15 Burpees
15 Pullups
400m run
9 Burpees
9 Pullups
400m run
3x15 GHD situps
Friday, October 7, 2011
Saturday, October 1, 2011
Saturday, 01 October 2011
GYM WOD:
With a 3 minute running clock complete as many rounds and reps of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
At the conclusion of the first 3 minute round, everyone will rest for 3 minutes before repeating for a total of 5 sets.
Begin your next set exactly where you left off.
4 rounds plus 30 reps, RXD
With a 3 minute running clock complete as many rounds and reps of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
At the conclusion of the first 3 minute round, everyone will rest for 3 minutes before repeating for a total of 5 sets.
Begin your next set exactly where you left off.
4 rounds plus 30 reps, RXD
Friday, 30 September 2011
Morning WOD:
4x800 with 1:1 rest
(3:17, 3:23, 3:19, 3:35)
then
400m run backwards
Afternoon WOD:
Wendler Back Squat 5x3 (65%, 75%, 85%)
208p-240p-265p (scaled down a little on the last set)
then
21-15-9
HSPU
Ring Dips
Pushups
9:20
(Had to scale the HSPU in the second round to keep intensity)
4x800 with 1:1 rest
(3:17, 3:23, 3:19, 3:35)
then
400m run backwards
Afternoon WOD:
Wendler Back Squat 5x3 (65%, 75%, 85%)
208p-240p-265p (scaled down a little on the last set)
then
21-15-9
HSPU
Ring Dips
Pushups
9:20
(Had to scale the HSPU in the second round to keep intensity)
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