Open WOD 14.4
14 minute clock:
60 calorie row
50 toes to bar
40 wall ball shots 20/14
30 power cleans 135/95
20 muscle ups
rest 30-60 minutes
Assault Bike Intervals TBA @ Training
12/19/2014
A. Back Squat - 10 x 2 @ 55% Bar Weight (against band tension)
rest 30 seconds between sets
B. Push Press - 8 x 3 @ 50% Bar Weight (against band tension)
rest 30 seconds between sets
+
30 seconds Front Squats 95/65
30 seconds Burpee Over Bar
30 seconds Box Jump Overs 20"
rest 5 minutes x 5
rest 30 seconds between sets
B. Push Press - 8 x 3 @ 50% Bar Weight (against band tension)
rest 30 seconds between sets
+
30 seconds Front Squats 95/65
30 seconds Burpee Over Bar
30 seconds Box Jump Overs 20"
rest 5 minutes x 5
12/18/2014
A. 3 sets:
Tall Jerk x 3 reps (5% heavier than last week)
B. Clean & Jerk
4 singles @ 75%
4 singles @ 80%
4 singles @ 85%
+
4 rounds:
36 calorie row
9 push jerks 185/125
Tall Jerk x 3 reps (5% heavier than last week)
B. Clean & Jerk
4 singles @ 75%
4 singles @ 80%
4 singles @ 85%
+
4 rounds:
36 calorie row
9 push jerks 185/125
12/17/2014
30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas
+
30 minutes Mobility on trouble areas
12/16/2014
A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 Rep @ 65-70% of 1RM
B. Dead Stop Front Squat 3-5 reps @ 85% of 1RM Clean
*make sure you're well below parallel to start*
+
30/20 Calories on Assault Bike
20 Burpees (jump to 45# plate)
10 Thrusters UB AHAP
rest 8 minutes x 3
*all at 100%*
*for the thrusters look to be at or above 135/95*
*Pelham sub 400m Sprint for Assault Bike*
1 1/4 Front Squat x 1 Rep @ 65-70% of 1RM
B. Dead Stop Front Squat 3-5 reps @ 85% of 1RM Clean
*make sure you're well below parallel to start*
+
30/20 Calories on Assault Bike
20 Burpees (jump to 45# plate)
10 Thrusters UB AHAP
rest 8 minutes x 3
*all at 100%*
*for the thrusters look to be at or above 135/95*
*Pelham sub 400m Sprint for Assault Bike*
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