1/3/2015
A. Hang Snatch - tough single in 20 minutes
B. Power Clean - tough single in 20 minutes
C. High Skill Gymnastics WOD TBA
+
Row Intervals
(11am at Pelham)
B. Power Clean - tough single in 20 minutes
C. High Skill Gymnastics WOD TBA
+
Row Intervals
(11am at Pelham)
1/2/2015
A. Back Squat - 3 x 5 @ 70-75% rest 2 minutes
B. Push Press - 3 x 5 @ 70-75% rest 2 minutes
+
AMRAP 90 seconds
3 Burpees
4 Box Jumps 24/20
5 Push Press 100/70
rest 5 minutes x 5
B. Push Press - 3 x 5 @ 70-75% rest 2 minutes
+
AMRAP 90 seconds
3 Burpees
4 Box Jumps 24/20
5 Push Press 100/70
rest 5 minutes x 5
12/31/2014
A. Clean & Jerk - 1 rep every 45 seconds x 7:30 mintues @ 70%
+
21-15-9
Clean & Jerk 95/65
Calorie Row
HSPU
+
21-15-9
Clean & Jerk 95/65
Calorie Row
HSPU
12/30/2014
A. Front Squat - 3 x 5 @ 75% rest 2 minutes
+
3 sets:
15/10 calories Assault Bike
10 KB Swings 70/53 *UB*
15 Burpees
10 KB Swings 70/53 *UB*
15/10 calories Assault Bike
rest 5 minutes
+
3 sets:
15/10 calories Assault Bike
10 KB Swings 70/53 *UB*
15 Burpees
10 KB Swings 70/53 *UB*
15/10 calories Assault Bike
rest 5 minutes
12/29/2014
DELOAD WEEK
A. Snatch - Every 30 seconds 1 rep @ 70% x 5 minutes
+
3 sets:
Row 500m (20 seconds off PR pace)
15 Thrusters *UB* 95/65
15 Chest 2 Bar Pull-Ups
15 Toes to Bar
Row 500m (20 seconds off PR pace)
rest 5 minutes
+
3 sets:
Row 500m (20 seconds off PR pace)
15 Thrusters *UB* 95/65
15 Chest 2 Bar Pull-Ups
15 Toes to Bar
Row 500m (20 seconds off PR pace)
rest 5 minutes
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