07/23/2014 Wednesday


Strength

EMOM 10 Minutes

3 Clean and Jerks @ 75%

WOD

7 Rounds

Every 3:00 minutes perform two rounds of “Cindy”(5 pullups, 10 pushups, 15 squats), then row max calories.  Rest 1 minute between rounds.  Score is calories rowed.

07/22/2014 Tuesday


Strength

EMOM 12

EVEN 5 Back Squats @ 75% or heavier

ODD 2 Rope Climbs

WOD

AMRAP 10 Minutes

5 Thrusters (95/65)

7 Hang Power Cleans (95/65)

10 SDHP (95/65)

Rest 1 Minute

AMRAP 3:00

Burpee Box Jumps 24/20

140721 Monday


 

Strength

Muscle Snatch – 73% – 3×3

Power Snatch – 75% – 2×5

Snatch Balance – Heavy Single, 80% 2×3

 

WOD

“Tabata”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are cal row, the second 8 are push-ups, the third 8 intervals are cal row, and finally, the last 8 intervals are sit ups. There is no rest between exercises.

Calorie Row

Push Up

Calorie Row

Sit Up