12/27/2014

Hope you all had a wonderful Christmas.  I know a ton of people are away so we will postpone team training tomorrow.  I want you to go wherever is most convenient for you and we will pick back up in the new year.

Open WOD 12.5
7 minute clock:
3 Thrusters 100/65
3 C2B
6 Thrusters 100/65
6 C2B
9, 9, 12, 12, 15,15 etc.
+
Rowing Intervals (Pelham Crew Text me in AM)

12/26/2014

A. Back Squat - 10 x 2 @ 75% rest 30 seconds between sets
B. Push Press - 10 x 2 @ 75% rest 30 seconds between sets
+
Every 3 minutes x 18 minutes
50 Double Unders
10 Push Press TNG 115/75
8 Toes to Bar UB

12/25/2014

Rest & Recovery

12/24/2014

A. 3 sets:
Tall Jerk x 3 reps (5% heavier than last week)
B. Clean & Jerk
8-10 singles @ 80%
+
For time:
40 Wall Ball Shots 20/14
30 Box Jump Overs (30/24)
9 Muscle Ups
30 Wall Ball Shots 20/14
20 Box Jumps Overs (30/24)
7 Muscle Ups
20 Wall Ball Shots 20/14
10 Box Jumps Overs 30/24
5 Muscle Ups
*sub for muscle ups 15/15, 12/12/, 9/9 c2b + ring dip*

12/23/2014

A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 Reps @ 70-75%
B. Dead Stop Front Squat 5 reps @ 90% of Clean 1RM
+
5 sets:
5 TNG Squat Clean Thrusters 135/95
10 Burpees Over Bar
15 Calories AB
rest 5 minutes

12/22/2014

A. Snatch
10 @ 80%
+
3 sets @ 90%: (goal is all movements unbroken)
Row 350m
15 C2B Pull-Ups
15 KB Swings 70/53
50 Double Unders
12 Toes to Bar
15 OHS 115/75
Row 350m
9 HSPU (strict)
15 Push Jerk 115/75
rest 5 minutes

12/21/2014

Rest Day