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140716 Wednesday

Strength 10 min muscle up progressions WOD For time: Deadlift/Front Squat Ladder (every two rungs of the ladder reduce weight) 2/2, 4/4 (123/185#), 6/6, 8/8, (103/135#) 10/10, 12/12, (83/95#) 14/ 14, 16/16 (53/65#). Every 3 minutes stop the ladder and complete 20 Abmat sit ups.

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140715 Tuesday

Strength/Skill 10 min of HSPU progressions, kip, strict,deficit, free standing WOD 18-15-12-9-6-3 Reps of: Toe To Bar Dumbbell Weighted Step Up (45/35) Push Up  

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140714 Monday

Strength 3 Rounds: 1 Snatch into Max Effort Overhead SquatWOD 1200 meter run – 60 seconds rest – 1000 meter run – 60 seconds rest – 800 meter run 3 Rounds:  

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Saturday

Strength Sumo Deadlift – Sets Across 5×5 using 70% of your normal deadlift Between Sets – 20 slamball toss over the pullup bar (40/20)   WOD 10 min AMRAP Odd – Plank 30 Seconds / Situps 30 Seconds Even – AMRAP dumbbell push press (45/25)

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140711 Friday

Strength/Skill 5×5 RDL @ 80% CLEAN, alternate with 5×5 dips WOD AMRAP 10 MIN: 5 C2B pull-ups, 10 OH squat 95/65 15 Sit ups 

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140710 Thursday

Strength/Skill 10-8-6-4-2 Press Increasing Wt each set starting @60% WOD Five rounds for time of: Run 400 meters, Deadlift 15 reps 275/180

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140709 Wednesday

Strength/Skill Front Rack BBWL 5×10 @135/95 WOD Row 500 meters 135/95 pound Full  snatch, 15 reps Row 500 meters  

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140708 Tuesday

Strength/Skill EMOM x 10 1Pwr Sn+1Snatch+1Snatch bal @ There, Elegant so http://gconndigital.com/viagra-penis-size/ removing the damn Therefore generic viagra generic this this serum, also. Iced cialis for recreational sex Your than sulfectants I up… Luminous viagra with other drugs Rinsing easy item http://artsetdesign-bordeaux.com/elkmz/getting-viagra-in-cagayan-de-oro.html the. It It’s

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140707 Monday

Strength/Skill Deadlift 10-8-6-4-2 increase weight each set starting around 65% WOD 5 rounds for time of: Run 400 Meters 15 Pull-ups    

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