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Friday, May 31st, 2013

Strength: a)Max Height Box Jump 10min, find 1RM b)Stone Lifts: 5,3,2,1,1,1 -add weight each set WoD: 4 Rds 15s Power Clean,15s rest 15s Push Press,15s rest

Friday, May 17th, 2013

Strength: a1)Back Squat:5×4 -not too heavy -stay explosive a2)Box Jump:5×2 WoD: For Time -150m Run -5 Stone 2 Shoulder -20 Push-Ups -400m Run -3 Stone 2 Shoulder -15 Push-Ups -800m Run

Friday, May 3rd, 2013

Strength: a1)Back Squat:4×3 -off of feel a2)Box Jump:4×3 -challenge yourself WoD: 4Rds 30s work/15s rest -Stone 2 Shoulder -L-Sit/Tuck Hold -Double-Unders Optional Post-WoD: 2×8-10 Dead Hang Chins

Monday, April 15th, 2013

Strength: a)Handstand Work:5-7min +accumulate 5 slow negatives b1)KB Strict Press: 5×5/arm b2)Weighted Pull-Ups: 5×5 WoD: 6Rds -3 Stone 2 Shoulder(Heavy) -5-10 Strict Bar/Ring Dips -20 Double Unders *Run 150m after Rd 3 & 6