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

12/28/2014

Rest Day

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