7-29-14

Skill work 10 mins ring muscle up drills: negatives, banded muscleups

1rm clean 15 mins

6x400m sprints in  between sets

perform 5 strict  pullups,

20 wallballs,

20 oh plate lunge 20/15

July 25 2014

WOD:

For time: 10 Push Press, 115/75 lbs 1 Deadlift, 115/75 lbs 10 Front Squats, 115/75 lbs 9 Push Press, 115/75 lbs 2 Deadlifts, 115/75 lbs 9 Front Squats, 115/75 lbs 8 Push Press, 115/75 lbs 3 Deadlifts, 115/75 lbs 8 Front Squats, 115/75 lbs 7 Push Press, 115/75 lbs 4 Deadlifts, 115/75 lbs 7 Front Squats, 115/75 lbs 6 Push Press, 115/75 lbs 5 Deadlifts, 115/75 lbs 6 Front Squats, 115/75 lbs 5 Push Press, 115/75 lbs 6 Deadlifts, 115/75 lbs 5 Front Squats, 115/75 lbs 4 Push Press, 115/75 lbs 7 Deadlifts, 115/75 lbs 4 Front Squats, 115/75 lbs 3 Push Press, 115/75 lbs 8 Deadlifts, 115/75 lbs 3 Front Squats, 115/75 lbs 2 Push Press, 115/75 lbs 9 Deadlifts, 115/75 lbs 2 Front Squats, 115/75 lbs 1 Push Press, 115/75 lbs 10 Deadlifts, 115/75 lbs 1 Front Squat, 115/75 lbs

 

 

July 22 2014

WOD:                                                                                                                                           3 rounds for time of:                                                                                                                  30 Kettlebell Swing (Russian)s, 53/35 lbs                                                                                    15 Kettlebell Swing (American)s, 53/35 lbs                                                                         Sprint, 200 m

July 16 2014

Skill work kipping and strict toes to bar 3×10 kipping 3×5 strict 10 mins

1rm weighted pushup 8 mins

5rm sumo deadlift 5kgs heavier than last attempt 15 mins

8 min amrap no clock
4 deadlifts 55/35
6 push press 55/35
8 boxjumps 30/24