Wednesday September 1 2010

Warm Up:
2k run
1X CFHQ
Skill/Mobility
5 Min accumulated Squat
Wod:

7 rounds for time of:
Push-jerk 10 reps
10 Pull-ups

Tuesday August 31,2010

Warm up:
2 Min out 2 min back
Strength:
Shoulder Press
3x5
Dead Lift

3x5
Wod:
Amrap 5 min:
10 D/U
5 Box Jumps

Monday August 30, 2010

Warm Up:
3xCFHQ
Skill:
Snatch Drops
Wod:
Five rounds for time of:

95-pound hang squat clean, 21 reps
Run 400 meters

saturday August 29,2010

W/U
2 in out 2 min back
3 x 2 min partner resistance training.
Strength:
Floor press:
3 3 3

Wod:
7 rounds of:
30 D/U's
10 JPU

Saturday August 28,2010

Warm Up:
3 x 200 M run
25 Squats
25 Shoulder Rolls
25 Wall Ball
Strength

Alternating Sotts Press
3 3 3 3 3
Wod:
5 rounds of:
10 Burpies
5 Box Jump Overs 24"/20"
2 D/L 315/225

August 27, 2010

Warm Up
Run 2k
Wod
Strength Day
Set a PR in a lift!

Thursday August 26, 2010

Warm Up:
3 out, 3 back
Strength:
3 x 5 Power Clean
3 x 3 Shoulder Press
Wod:

AMRAP 15 min of:
3 HSPU
6 Pull-ups
9 KTE
12 DB Swings (55lbs /35lbs)