11/19/14 Wednesday

Performance

A. 
Three sets, not for time, of:

Scapular Wall Slides x 6-8 reps @ 3030

Quadruped Extension-Rotation x 10 each

Side-Lying Windmill x 10 each

 

A. Find a tough 1rep on Bench Press

B. Build to a tough but not 1 rep max on Deadlift

-If you can not touch your toes you pull from a riser

 

C. Four rounds for time:

10 Dead lifts, 225/155

10 TTB

10 Seated DB Press, 
40/25lbs

10 KBS, 53/35

 

Competition

Wod will be posted at gym

9/18/14 Thursday

Performance

A. Bench Press; 5 reps x 5 sets

*Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

 

B. 
Four rounds for time of:

10 Ring Dips

20 Toes to Bar

30 Double-Unders

 

Competition

Wod will be posted at gym

8/26/14 Tuesday

Performance

A1. Bench Press; 4-6 reps x 3 sets, 
rest 60sec

A2. Single Arm Dumbbell Row @ 10×0; 15-20 reps x 3 sets, rest 60-90sec

 

B. 
Three rounds for time of:

20 Kettlebell Swings (24/16 kg)

10 Single Arm KB or DB Press (24/16 kg – 5 each arm)

400 Meter Run

 

Competition

Wod will be posted at gym

4/15/14 Tuesday

Performance

A. Bench Press: Build to a 1RM over the course of 6 sets, rest 2-3min b/w sets

B. Dips; 4 x AMRAP (-1), 90sec rest b/w sets

B. 
For time:

2k Row

 

Competition

Wod will be posted at gym