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Friday 7.3.2015

STRENGTH

12 x 3 Floor Press @65% (Wide/Middle/Close)

CONDITIONING

Team Workout:
8 Rounds Total
90 Second Rounds of:
200m/300m Row
ME Push Press 115/75

Finisher:
3 x ME Strict Chin Ups
4 x 25 Band Pull Aparts

COMPETITION

3 min ME Ring Muscle Up
*3 min Rest*
3 min ME Bar Muscle Up

Wednesday 2.18.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 65% (change grips each set:  close, middle, wide) B. 3 x 12 Pull-Ups

CONDITIONING 5 Rounds: 5 Burpees 15 Push Ups 20 Double Unders

Finisher 30 Knee 2 Elbow

COMPETITION 5 min AMRAP: 3 CTB Pull-Up 3 HSPU

Wednesday 1.28.2015

wodSTRENGTHA. 12 x 2 Wide-Stance Back Box Squat @60% B. 3 x 15 Seated Box Jump

CONDITIONING 5 Rounds: 20 Russian KB Swing 20 Wall Ball 20/14

Finisher 3 x 10 Seated Good Morning

COMPETITION 4 x 50’ Dogsled 100 Banded Leg Curl

Monday 1.19.2015

wodSTRENGTHA. 10 x 2 Wide-Stance Box Squat @ 55% B. 3 x 15 Box Jumps

CONDITIONING 15-12-9 Thrusters 95/65 Toe 2 Bar

Finisher 100 Banded Good Morning

COMPETITION 5 min AMRAP: 3 Rope Climb 50’ Dog Sled Push