Thursday, July 15, 2010

WODs for the week of 7/19/2010

Day 1

30 minutes of gymnastic skill work

hand stands, free handstands, bar muscle ups, rope climbs, rings, etc.

Then

100 yard sprint
30 sec rest
80 yard sprint
30 sec rest
60 yard sprint
30 sec rest
40 yard sprint
30 sec rest
40 yard sprint
30 sec rest
60 yard sprint
30 sec rest
80 yard sprint
30 sec rest
100 yard sprint

Day 2

Squat 2 @ 70% 1rm, 2 @ 80% 1rm, 4x1 90% 1rm
Bench 2 @ 70% 1rm, 2 @ 80% 1rm, 4x1 90% 1rm

Then

For 25 minutes AMRAP keg to shoulders with 3 hspu, 6 burpees, 9 wall balls between reps.
*Fill the keg 3/4 full of water or sand

1 keg to shoulder
3 hspu, 6 burpees, 9 wall balls
2 keg to shoulder
3 hspu, 6 burpees, 9 wall balls
3 keg to shoulder
3 hspu, 6 burpees, 9 wall balls
repeat the pattern for 25 min

Day 3

15 clean and jerk 135
15 muscle ups
12 clean and jerk 135
12 muscle ups
9 clean and jerk 135
9 muscle ups

Day 4

Deadlift 3 @ 70% 1rm, 3 @ 80% 1rm, 3 @ 85% 1rm, 3 @ 90% 1rm

then

5 rounds for time
1 press 90% 1rm
1 strict pullup
1 press 90% 1rm
3 strict pullups
1 press 90% 1rm
5 strict pullups

Day 5

Squat 10x2 @ 65% of 1 RM
rest only 45 seconds between sets

Complete for time:
Run 400NA
10 Kettlebell swing 2.00pood (32.76kg)
10 Pull up 20.00lb (9.07kg)
5 Overhead squat 135.00lb (61.23kg)
Rest for 00:02:00

Do this 4 rounds. Add up your total times at the end.






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