Thursday, September 3, 2015

9/4/15

1. WOD

How many rounds/reps can you complete in 30:00?
400 M run
10+10 SA DB snatch
10+10 lunges
20 pushups

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Wednesday, September 2, 2015

9/3/15

1. Clean: 12X3 @ 60-65% of best
*Do 1 set every 1:00*

2. WOD

Tabata L-hold
Rest 1:00
Tabata kickthroughs
Rest 1:00
Tabata plank hold

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Tuesday, September 1, 2015

9/2/15

1. Deadlift: work up to a heavy single
*12:00 cap*

2. WOD

4 rounds for quality:
Deadlift X3 @ 70-75% of heavy single
Repeat box jumps X10

3. WOD #2

How many rounds/reps can you complete in 9:00?
10 sumo deadlift high pulls (95/65)
10 pull-ups
5+5 pistol squats

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Monday, August 31, 2015

9/1/15

1. Jerk: work up to a heavy single
*12:00 cap*

2. Split jerk: 4X3 @ 80% of heavy single

3. WOD

4 rounds for quality:
Dips X max unbroken reps
SA DB bent row x10+10

4. Finisher
Coach's choice

Sunday, August 30, 2015

8/31/15

1. Snatch variation:
Squat snatch + overhead lunge: work up to a heavy set
*12:00 cap*

2. WOD

How fast can you complete 12-9-6-3?
Front squat (185/125)
Lateral burpees

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Thursday, August 27, 2015

8/28/15

1. Back squat: work up to a heavy double
*12:00 cap*

2. WOD

4 rounds for quality:
Back squat X4 @ 70-75% of heavy double
Repeat broad jumps X4

3. WOD #2

How many rounds/reps can you complete in 8:00?
5 push press (135/85)
40 double-unders
20 sit-ups

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Wednesday, August 26, 2015

8/27/15

1. Clean: work up to a heavy double
*12:00 cap*

2. Clean: 1X10 @ 60-65% of heavy double
*Reps should be touch 'n go*

3. WOD

Tabata hollowrocks
Rest 1:00
Tabata glute bridge holds

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