7-09-2013

Strength/WOD

21-15-9

Bench Press at 135lbs 

Ring Dips 

Push-Ups 

Then run 1 mile for time. 

7-08-2013

Late post for Monday. Catch up if you would like.

Strength:
Deadlift 5 sets of 3. Increasing weight.

WOD:
30 Thursters for Time (135/95lbs)

Adjust weight as necessary, but this weight should be heavy.

7-5-2013

Strength / Skill

Squat snatch; build to a max

Squat clean; build to a max

Back squat; build to a 3rm

WOD

40-30-20-10

Wall balls

KBS 1.5/1 pood

7-4-2013

Run 5K for time.

7-3-2013 Highland Games

Air Station Highland Games - move some weight.

"Learn and play new sports..."

7-2-2013

Strength:
Front Squats, 3x5
then
Back Squat, 1 set of 15-20 reps
*Pick a weight that is a challenge but still able to hit 15 reps minimum. Aim for unbroken set.

WOD:
21-18-15-12-9-6-3 reps of each:
Ring Dips
Toes To Bar
Push ups

7-1-2013

Strength/Skill
KB Swing Ladder 1-10, 10-1

WOD
10min AMRAP
Ascending sets of Box Jumps and Pull-ups
1, 2, 3, etc.