13 September 2010
Monday
WOD
5 Rounds
200 meter run
15 Slam balls 20lb ball
15 Pullups
14 September 2010
Tuesday
Strength Work
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds
15 September 2010
Wednesday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)
WOD
25,20,15,10,5
Burpee
Wall Ball shots 20lb ball
16 September 2010
Thursday
Strength Work
Weighted Dips/Weighted Pullups
3 sets of 5 reps
Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds
17 September 2010
Friday
Strength Work
Deadlift/Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
WOD
21,15,9
Thrusters 95lbs men/65lbs women
KB Swings 55lbs men/35lbs women
18 September 2010
Saturday
Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds
WOD
5 Rounds
Rope Climb 15ft
100 meter Farmers Walk 2 x 70lb KBs
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1 comment:
Wednesday results:
Snatch 11:47
WOD: 14:14
Shoulders fried, burpees suck, and today I was a whinner.MP
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