19/07/12

Strength

Prowler/Sled-Push
-Build up weight each run to finish heavy

Strength

3-Rounds
Run to 105 Ave
3-Rope-Climbs
9-GTOH #95 #135
12-B.O.B

19/07/11

Strength

4-Rounds
6-DB-Bench-press @ AHAP
24-Bird-dog Rows 12/per side @ AHAFA
12- Slow eccentric push-ups 3-5 sec
10-Single Leg dead-lifts 5/per side @ AHAFA

WOD

1-Round for time:
50- Wall-Balls #14 #20
400 m Run
50-KB-Swings #16 #24

19/07/10

Strength

Back-Squat
8 x 3 @ 85%
-Go every 2 min’s

Core

4-Rounds
20 sec- Slam balls
10 sec- Rest
20 sec- Russian Twists w/SB
10 sec- Rest

WOD

8 min Amrap
2-Pull-ups
2-Box-Jump-overs 20/24”
4-Pull-ups
4-BJO
6-Pullups
6-BJO
etc.. continue pattern

19/07/09

Strength

Snatch Complex
6 sets:
1- Snatch
1-Snatch Balance
1- Overhead Squat
- Increase weight each set to finish AHAFA

WOD

21-18-15-12-9-6-3
DB-Snatch #35 #50
Ab-Mat sit-ups

19/07/08

Strength

12 min E2MOM
3 Clean & Jerks
-start light and build up to finish heavy

Core

3-Rounds
12-K2E
12- Hollow-Rocks

WOD

10-min Amrap
25-DU’s
5-Front-Squats #95 #135