shuttle run

Friday 8.14.2015

Strength
12 x 2 Deads every 30 seconds @50%

Conditioning

6 min AMRAP
10 Front Rack KB Squats R 53/35
40m Shuttle
10 Front Rack KB Squats L
40m Shuttle

Finisher 
3 x 15 Back Extension
3 x 25 Sit ups

Competition

10 min Handstand walk work
5 min Triple Under work

 

Beginner

Strength
5 x 5 Deadlift

Conditioning

6 min AMRAP
10 Weighted Reverse Lunge 
20m Shuttle

Finisher 
x ME Hanging Knee raise

Thursday 6.11.2015

wodSTRENGTH10 min EMOM: 3 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds of 30 sec on/off a. 10m Shuttle b. Mountain Climbers c. Hollow Rocks d. DB Snatch R e. DB Snatch L

Tuesday 12.9.2014

wodSTRENGTH15 min to find Heavy Power Snatch + Hang Snatch

CONDITIONING Every 2 min for 20 min: 3 Power Snatch 95/65 80m Shuttle run

Finisher Turkish Get Ups 5 x 3 per side

COMPETITION 10 minutes work to a heavy Snatch Balance

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

Wednesday 7.2.2014

wodSTRENGTH/SKILL15 min to find 2 RM Power Clean

CONDITIONING 12 min AMRAP

1 Power Clean 1 20m Shuttle Sprint 2 Power Cleans 2 20m Shuttle Sprints 3 Power Clean 3 Shuttle Sprints *Add 1 PC and 1 shuttle sprint each round *Use 70% of weight used in strength

Post WOD 50 Med Ball Situps

COMPETITION 5 x 100’ Sled Pull (heavy)