bradford

Monday 7.13.2015

STRENGTH

10 x 3 Strict Press @60%

CONDITIONING

8 min AMRAP:
12 Deadlifts 155/115
6 Hang Power Cleans 155/115

Finisher:
3 x 10 Bradford Press
3 x ME Barbell Roll Out

COMPETITION

3 Rounds:10 CTB Pull-Ups15 Ring Dips

Monday 1.12.2015

wodSTRENGTHA. 12 min EMOM: 2 Push Press @ 50% B. Bradford Press 3 x 10

CONDITIONING For Time: 50 Pull Ups 50 Push Ups 50 Box Jumps 50 Sit Ups

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 Wall Ball

Wednesday 12.3.2014

wodSTRENGTHA. 1 RM Behind the Neck Push Press B. 3 x 8 Bradford Press

 

CONDITIONING 12 min AMRAP: 5 Pull-Ups 10 Push Ups 200m Run

Finisher 3 x 10 V-Ups

 

COMPETITION 5 min AMRAP: 1 Rope Climb 2 Muscle Ups 10 Triple Unders

 

Wednesday 10.22.2014

wodSTRENGTHA. 8 x 3 Push Press @ 60% B. Bradford Press 3 x 8

CONDITIONING For Time: 50 Pull-ups 50 Push Ups *60m Shuttle penalty every time you drop off the bar or stop a set of push ups.

Finisher 3 x ME Plank

COMPETITION Ring Dips 4 x ME Sets 1 and 3 strict; Sets 2 and 4 kipping