stiff

Friday 12.5.2014

wodSTRENGTHA. 10 min EMOM 3 Front Squat @ 70% B. 3 x 20 KB Stiff Leg Sumo Deadlift

CONDITIONING 7 Rounds: 7 Box Jump 24/20 7 Deadlift (50% of 1RM)

Finisher 100 Banded Pullthrough

COMPETITION 3 x 8 Bulgarian Split Squat 5 x 50’ Dog Sled

Wednesday 11.12.2014

wodSTRENGTHA. 15 min to find 5RM Back Squat B. 5 x 5 Wall Balls for Height

CONDITIONING 18-15-12-9-6-3 Russian KB Swing Wall Ball

Finisher 40 Toe 2 Bar

COMPETITION 5 Rounds 30 sec Max effort Box Jumps rest 30 sec Burpees Rest 30 Sec

Friday 9.5.2014

wodSTRENGTHA. Front Squat 8 x 3 @ 70% B. 3 x 12 Sumo Stiff Leg Deads 

CONDITIONING For Reps: 4 min Russian KB Swing 3 min Goblet Squat 2 min Russian KB Swing 1 min Goblet Squat *no rest between movements

Finisher 50 Weighted Glute Bridges 50 V Ups

COMPETITION 3 Rounds: 10 Pistols (5 per side) 2 Rope Climbs