COMPETITOR

5.1.14 THURSDAY REST DAY

4.30.14 WEDNESDAY warm up– 10 DL, 10 HC, 10 HSC, 10PJ…45/15 Olympic: 3×3 Jerks Strength: 3×3 Bench Press Metcon1: 10-1 Bench Press…205/125 (after each set... Read More

4.29.14 TUESDAY warm up– 10x100m Row (1min Rest) Olympic: 3×3 Hang Snatch Strength: 3×3 Deadlift Metcon: Explode WOD use HSPU's…25's instead of HR Push Ups

4.28.14 MONDAY warm up– 5min Airdyne Strength: 3×3 Thruster Metcon: Explode WOD Auxiliary: 6 Legless L-Sit Rope Climbs 2×25 Reverse Hypers

4.25.14 FRIDAY warm up– 800m Jog Olympic: 3×5 Snatch Complex singles @ 70% (Snatch Complex= 1 Low Hang Power, 1 High Hang Squat) Strength: 3×5... Read More

4.25.14 FRIDAY warm up– 800m Jog Olympic: 3×5 Snatch Complex singles @ 70% (Snatch Complex= 1 Low Hang Power, 1 High Hang Squat) Strength: 3×5... Read More

4.23.14 THURSDAY REST DAY

4.22.14 WEDNESDAY warm up– 800m Jog Olympic: 10×1 Clean n Jerk Auxiliary: 16min EMOM of: EVEN- 2 Strict Paralette HSPU ODD- 4 DBall Shouldering…150/80 Metcon:... Read More

4.21.14 TUESDAY warm up– 200 Double Unders Strength: 3×6 OH Walking Lunge Steps Metcon1: 3min AMRAP of: DB Burpee Thrusters…45/25 Metcon2: Explode WOD Auxiliary: 90sec... Read More

4.20.14 MONDAY warm up– 1000m Row Stregth: 3×5 Trap Bar Deadlift Metcon1: 21…15…9 of: Calorie Row HSPU's For Time Metcon2: Explode WOD use 30/20 for... Read More