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Schedule

WoDs n sTufF

072414

Push press: 3×2 @ 90%

-Press lockouts: 3×5 @ 90% of press

WOD

1k row

Then

3 rounds/capacity 5 rounds

25 pull ups

7 shoulder to overhead 135/95#

 

072314

Deadlift  5×5 AHAP (as heavy as possible)

3xME HSPU (START WITH STRICT IF CAN AND GO INTO KIPPING WITHOUT COMING OFF WALL)

 

WOD:

50 THRUSTERS 75/55#

20 T2B

50 BOX JUMPS

20 POWER SNATCHES 75/55#

50 MED BALL OVERHEAD LUNGES 20/14

Snatch – 60% x 3 x 5

Pull up Progression:

C2b, butterfly, or kipping

ME X 7 SETS WITH 40SEC REST NOT TO EXCEED 8 REPS IN A SET

 

WOD:

20 KB SWINGS

20 AB MAT SIT UPS

12 BURPEES

X 3 ROUNDS WITH1MI  REST BETWEEN ROUNDS (THIS IS A SPRINT ECH ROUNDS TRY TO GO UNBROKEN)

072114

-Front squat: 4×2 @ 90%

-Split jerk: 3×2 @ 90%

 

WOD:

5 rounds for time

200m run

15 hang power cleans 95/65#

10 front rack lunges 95/65#

Sunday Funday

Max distance sled drag x 60 sec

1 min rest

Max shoulder to overhead 95/65# × 60 sec

1min rest

Max pistols x 60sec

Rest 1min

Max dbl unders x 60 sec

Rest 1 min

X 3 rounds

071814

Overhead squat: 3×7 @ 70%

WOD:

1k row

50 kb swings 53/35#

30box jumps 30/24#

1k row

 

UNFIT OR CROSSFIT?

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