Category: Uncategorized

6/13/14 Warm up/mobility then: Run 1 mile- this is not a warm up this is for time. Wod: “Macho Man” for as long as possible:

6/12/14 Strength: 5 rds each 1) dead hangs 30 sec on/30 sec off 2) pistols 30 sec on/ 30 sec off *alternate between movements Wod:

6/11/14 Strength: 3 push press + 1 jerk 4 sets-work up to heavy set Wod: 1. “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 225/155

6/10/14 Strength: Power clean + hang clean + jerk 3 sets H.A.T.A Wod: 15 min amrap 200 m run 10 power cleans 135/95 10 pull

6/9/14 Strength: Front squat EMOMx6 3 reps at 75% Wod: Row 1000 meters 30-20-10 Kb swings 2/1.5 Burpees

No barbell today