07-17-2013

SWOD (Strength Workout Of the Day)

Dead Lifts (90% of your 1 Rep Maximum)
3-3-3-3-3


REST 5 MINUTES

WOD (Workout Of the Day)

For Time:
100 Burpee to Pull-ups

07-16-2013

SWOD (Strength Workout Of the Day)

Overhead Shoulder Press (90% of your 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

As Many Rounds As Possible (AMRAP) in 15 minutes:

10 Hand Cleans (135 lbs. for Males/ 75 lbs. for Females)
10 Push Press
10 TTB (Toes To Bar)

*** Transition from Hand Cleans to Push Presses should be unbroken if manageable, as weight prescribed for Hand Cleans is also the prescribed weight for Push Press.

07-15-2013

SWOD (Strength Workout Of the Day)

BENCH PRESS (90% of 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

FOR TIME:
21-15-9
OVERHEAD SQUATS (95 LBS. FOR MALES/ 65 LBS. FOR FEMALES)
WALL BALL SHOTS (20 LBS. FOR MALES/ 10 LBS. FOR FEMALES)

7-13 and 7-14

Rest Days.

7-12-13

A. 5 min Jump rope. Practice Double Unders.

B. AMRAP in 10 min: HSPU

C. 5 rounds for time:
    6 strict shoulder press @95#
    9 Push press @95#
    12 push ups
    Run 400m

7-11-13

Run 1 mile
rest 5min
Run 1 mile
rest 5 min
Run 1 mile

7-10-13

Sports Day.