10/6/2015

A. Bench Press @ 70% of 1RM - 9 x 3 (3 close, 3 middle, 3 wide) rest 1 minute
B1. Calorie Row x 20/15 rest 30 seconds
B2. Double Unders x 30 seconds Max UB rest 30 seconds
B3. Muscle Ups x 5-6 reps rest 3 minutes x 3 (scale to max UB Ring Push-Ups Feet Elevated)
+
AMRAP 15
21/15 Calorie Assault Bike
15 Shoulder 2 Overhead 135/95
9 Chest 2 Bar Pull-Ups

10/5/2015

A. Back Squat @ 33X1 4, 4, 4, 4 rest 2:30
B. Snatch Cluster 5 x 1.1.1 rest 15 seconds, rest 2 minutes @ 70-75%
C1. Lateral Box Step Up (20/16) x 10 reps/leg (holding KB in Goblet position) rest 1 minute
C2. Hollow Rock Hold x Max Time rest 2 minutes x 3 sets
+
500m Row @ 95% (1-2 seconds faster than last week)
rest 3 minutes x 6 sets

10/4/2015

Recovery Day

10/3/2015

WODaPalooza Week 1 Qualifier

WOD 1:
3 minute clock:
3 Position Snatch (floor, below knee, above knee) must be TNG - + Max OHS until failure
*score = heaviest load + OHS*

WOD 2:
12 minute clock:
12 Thrusters 75/55
35 Double Unders
12 Thrusters 95/65
35 Double Unders
and so on increasing the weight by 20# for men, and 10# for women

10/2/2015

A. Close Grip Bench @ 3112 3, 3, 3, 3 rest 2 minutes (5-10% heavier than last week)
B. Power Snatch Cluster (Blocks @ knees) 5 x 1.1.1 *building* rest 15 seconds, rest 2 minutes (be aware of comfort versus last week)
C. Half Kneeling SA KB Bottums Up Press x 9-10/arm rest 1 minute x 3 sets (shoot for same weight as week 1 & 2)
D. Band Pushdown x 200 reps
E. 20 Perfect Wall Walks (3 second pause at top with noes and toes on wall)