Monthly Archives: April 2014

0646:

WU:  a few minutes to get warm. WOD: 13 min Amrap 10 V-Ups 15 squats 8 KTE 15 squats 6 TTB 15 squats STRENGTH: B. PRESS  2×5@40% 2×5@50% 2×5@60% GA: 13 minutes, 5 V ups , 8 squats, 8 clam shells, 8 squats, 12 bicycle crunches, 8 squats

0645:

WU: 5-10 ready go! WOD: 5 RFT 20 ring push ups 20 box jumps 24/18 200 m run STRENGTH: Press  2×5@40% 2×5@50% 2×5@60% GA: 12 HRPU or 2×5 on rings,15 box jumps,  step up or jump on one or more 45#plates. Find your comfort level for jumping.

0644:

WU: 10 minutes, 5 KTE, 5 push-ups, 6 bb HPC-PP, We performed this bb movement Monday. Use it refine and get familiar. WOD: 15 MIN AMRAP 3 GTO 10-20# heavier from Mondays bb wt. total.  (power clean – push press) 10 pull ups Run 350 m 6 LOTBB STRENGTH: DL 2×5@40% 2×5@50% 2×5@60% GA: 4,6… Read More »