5-16-15

5-16-15
Practice Day
A: Back Squat (6x6x6x6 @ 75 % 10RM)

B: Metcon (Time)
For Time:
800m Run
24 DL @ 245/155#
42 Box Jump Overs @ 24/20"

5-15-15

5-15-15
Practice Day

A: Metcon (Weight)
5 Rounds for Quality
3 MUs (scale- banded transitions)
2 Squat Cleans
1 Jerk @ 80% of 1RM

B: Metcon (Weight)
Partner Strength:
5x5 Alternating between partners Incline DB Press
3x3 Skin the cats

5-14-15

5-14-15
Event Day

A: Metcon (No Measure)
5 min of slow air squats:
10 reps every 30 seconds

B: The Animal (Time)
150 KBS for time, 2-pood/1.5-pood

5-13-15

5-13-2015
Practice Day

A: Shoulder Press (5x5x5x5x5)

B: Push Press (3x3x3x3x3)

C: Push Jerk (1x1x1x1x1)

D: Metcon (Time)
3x not for time
20 Weighted Ab mat situps (DB)
20 Supermans
(Note weight used)

5-11-15

5-11-15
Practice Day

A: Back Squat (10x10x10)
1 - 3 Attempts to find a 10RM

B: Metcon (Time)
Row
8x 250m
Rest 1 minute between sets

5-12-15

5-12-15
Practice Day

A: Metcon (No Measure)
Buy In
100 DU
(scale - attempts)

B: Metcon (Time)
3 Rounds For Time:
10 Candlesticks to tuck position
15 Ring Dips
:20s L Sit on Paralettes
10 Kipping Pull ups (only if athlete has strict pull ups

C: Metcon (No Measure)
Buy Out
100 DU

5-2-15

5-2-15

Practice Day

2 Rounds each leg:

15 Front Leg Swings

15 Sit ups to pike

Hold Side Split for 1 minute

5 Rounds for Quality;

30 second L-seat 

10 standing DB inverted cross (ribs seated IN)

Finish w/: 50 T2B FT

DB Inverted Cross-

http://gymnasticswod.com/content/standing-dumbbell-inverted-cross