Wednesday, July 1, 2015

150701 15.3 Open Workout (scaled)

Warm up:
5 min DROMs
100 jump ropes

WOD:
AMRAP 14
50 wall balls
200 single unders
Score: 2 rounds + 50 wall balls

Monday, June 29, 2015

150629 Invictus

Warm up:
2.5 min Airdyne

A: E2M16 (8 sets)
Front Squats:
1: 3 @ 65% (125)
2: 3 @ 75% (140)
3: 2 @ 85% (160)
4: 2 @ 90% (170)
5: 1 @ 95% (180)
6: 2 @ 90% (170)
7: 4 @ 85% (160)
8: 6 @ 80% (150)

B: AMRAP 12 1:1 work:rest
1 Power clean @ 110#
2 Front Squats @ 110#
4 Front rack reverse lunges @ 110#
8 C2B pull-ups
Score: 5 rounds + 1 PC + 2 FS + 4 Lunges

150628 Spartan Training

Warm up:
5min DROMs

Strength:
Barbell Complex 100# x 5
5-deadlifts
5-power cleans
5-front squats
5-shoulder presses
5 back squats

7 sets of:
5 push-ups
3 pull-ups

Conditioning:
3.5 mi run

Friday, June 26, 2015

150626 Aspiring Champions

Warm up:
3 min spin bike
5 min DROMs

A: "Jackie"
For time:
1000m row
50 45# Thrusters
30 Pull-ups
Time: 12:00

B:
Bar dips 2 x 7
Hang snatch 3 x 3 @ 65 - 109 - 109
Monkey bars x 2

Thursday, June 25, 2015

150625 Run

3.1mi run in 38:48
Ran with Mark Shimp @ slow pace 12:15mi/min

150624 Invictus

Warm up:
5 min DROMs

A: E2MOM18
1: Muscle up progression (red band) x 2-5
2: HS wall run x 5
3: TTB x 5-8 @ 3111

B: E4M20
1: Airdyne x 1:50
2: 40 Double Unders
3: 20 push-ups (20-15-20-15-10)

150622 Invictus

Warm up:
5 min DROMs

A: Jerk work up to 135# x 3

B: 3 sets for max reps:
:60 GTO @115# (6 | 8 | 8)
:60 box jumps (12 | 15 | 15)