Friday 150501

Week 2 Day 5:

A:
Dynamic:
Saftey Bar box squat 10 x 2 x 70%
Super Set
5 weighted dips

B:
Floor press 9 x 3 x 70%
super set
5 Weighted pullups

WOD: 
OFF Day so stretch out a ton

AOD

Thursday 150430

Week 2 Day 4:

Sprint interval Day:

Every 3 min:
Assault Bike 20 Cals
50 Double unders


repeat 4 x

rest 2 min

Every 2 min:
20 KBS 73/53
15 Box jumps 30/24

Repeat 4 x

rest 2 min

Every Min:
Run 100 m
5 Clean to thruster 115/95

repeat 4 x

Each Round complete for time trying to stay as close as possible to 1st round


AOD

Wednesday 150429

Week 2 Day 3:

A:
Snatch: 75% x 2 x 5 sets

B:
Halting Snatch Deadlift + Pull: 95% x 5 ( 3 +2)

WOD: Long Day

30min Amrap:
Run 600 M
20 pullups
30 pushups
40 squats
50 situps

AOD

Tuesday 150428

Week 2 Day 2:

A:
Behind Neck Jerk: Heavy Triple

B:
EMOM x 9 x 3 x 75%
Power Clean + Power Jerk ( 2 + 1)

WOD:
10 min Amrap:
Max Unbroken Muscle ups  
rest =
15 Cal Assault bike

Then into

8 min Amrap:
Max handstand pushups
rest=
Run 200m

Then into

6 Min
Max Double unders 
rest=
9 burpees

AOD

Monday 150427

Week 2 Day 1:

A:
3 pos Clean max: floor knee then hip

B:
EMOM x 10 x 68%
Hang Snatch + Sn Balance + OHS

WOD: 
Off Day - Dont be STUPID! Stretch for 30-60 min or get some body work done

AOD

Sunday 140426

Week 1 Day 7:

Warmup as needed
then...

WOD:
3 min on 1 min rest x 7 sets
3 Deadlift 1.5 BW
3 Bench Press BW
3 Power Cleans .75 BW

AOD

Saturday 150425

Week 1 Day 6:

Warmup as needed
then...

WOD:

WOD:
10 Rounds
5 Power Clean 155/115
10 box jumps 24/20
15 Wall balls

For Time


AOD