post wod

Monday 7.28.2014

wodSTRENGTH/SKILLPress 5-5-5 Push Press 3-3-3 Jerk 1-1-1

CONDITIONING 21-15-9 Burpee Pull-up

Post Conditioning 50 GHD sit ups 50 Banded Pull aparts  

COMPETITION 8 x 3 Jerk Balance 3 x 3 L sit rope climb (start seated and go half way up)

Friday 7.25.2014

wod CONDITIONING 30 min Running Clock of 40 on 20 off:

Russian KB Swings Plank Broad Jump V-Ups Mountain Climbers

Post WOD 100 Banded Good Mornings  

COMPETITION 5 x 50’ Sled Drag 3 x 50’ Yoke Carry  

Wednesday 7.23.2014

wodSTRENGTH/SKILL10 min Clean and Jerk Work/Warmup 

CONDITIONING 10 Rounds: 3 Clean and Jerk 135/95 4 Pushups 5 Pull-ups

Post WOD 30 T2B 100 Russian Twist  

COMPETITION 3 Rounds (stay on the bar): 5 Strict Pull-ups 5 Kipping Pull-ups 5 Butterfly Pull-ups

Tuesday 7.22.2014

wodSTRENGTH/SKILL10 x 3 Front Squat @ 60% 90 sec rest

CONDITIONING 800m Run 40 Burpee Box Jump Over 24/20 800m Run

Post WOD 100 Monster Walk Steps

COMPETITION 3 x 5 Pistols (per leg) 100 Banded Leg Ext.