COMPETITOR

10.31.14 FRIDAY warm up– 2×100 Double Unders Olympic: 10×1 Snatch High Pulls Strength: 2x Unbroken Paralette HSPU 3×3 Dips Metcon: Explode WOD

10.30.14 THURSDAY REST DAY

10.29.14 TUESDAY warm up– 5min Airdyne Olympic: 3×2 Hang Clean Strength: 3×3 Weighted Chin Up 3×4 Landmine Rotations 3×3 Bent Over Row Metcon: Explode WOD

10.28.14 TUESDAY warm up– 2x400m Run Olympic: 5×2 Snatch TnG Strength: 3×3 Back Squat 3×3 Bench Press 3×3 Shoulder Press Metcon: Explode WOD

10.27.14 TUESDAY warm up– 50, 75, 100, 150 Double Unders (2min Rest) Olympic: 5×2 Clean n Jerk TnG Strength: 3×3 Deadlift 3×3 Chest to Bar... Read More

10.24.14 FRIDAY warm up– 100, 200, 300, 400m Run (2min rest) Olympic: 10min EMOM of: 2 Hang Cleans 2 Paralette HSPU Strength: 3×6 Ring Dips... Read More

10.23.14 THURSDAY REST DAY

10.22.14 WEDNESDAY warm up– 2x400m Run Olympic: 6×2 Low Hang Squat Clean Strength: 3×6 S. Leg DB Deadlift 3×6 Weighted Chin Ups 3×6 Barbell Shrugs... Read More

10.21.14 TUESDAY warm up– 2×100 Double Unders Olympic: 6×2 Squat Snatch Strength: 3×6 OHS 3×6 Paralette HSPU (strict) 3×6 Bench Metcon: Explode WOD Skill: Max... Read More

10.20.14 MONDAY warm up– 500, 400, 300, 200, 100m Row (2min rest) Olympic: 6×2 Clean n Jerk Strength: 3×5 Deadlift 3×5 Weighted Pull Up 3×5... Read More