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September 22, 2014

Warm-up- (throw some sort of Deadbug movement into it)

 

Iso/Stab- (as a cash out perform 50 weighted sit-ups)

 

Gymnastics- 3+ Sets max reps strict as possible ring rows (until you get 30 reps)

 

Strength-  Back Squat 3 RM

 

Skill Transfer/Olympic- none

 

 

WOD- 8-10 Min AMRAP increasing ladder

1 Power Clean and Over Head

2 TTB

2 PC and Overhead, 4 TTB, 3/6, 4/8, 5/10, 6/12, 7/14, 8/16… etc

 

July 7, 2014

Justin getting his squat on.

 

MOD - A) Ipsilateral Dead Bugs 4 x 45s

B) Feet Elevated Ring Row 3 x max reps

C) Back Squat - 3 warm up sets then 5 @ 60%, 5 @ 70% and max reps @ 75% 1RM

 

WOD - 10 min AMRAP

Run 200m

5 Plyo Push-ups

10 Overhead Walking Lunges

15 Sit-ups

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