Thursday, July 22, 2010

WODs for the week of 7/26/2010

Day 1

Front Squat 3 @ 70%, 3 @ 80%, 3 @ 85%, 2x3 @ 90%
Press 5x5 @ 85% of 1 RM
Ring Dips 3 x max

Then

Complete 10 rounds:
Sprint 100 meters
*Rest intervals - 1:3 (work:rest)



Day 2

Gymnastic Skill Work - 30 mins*work on handstands, free handstands, bar muscle ups, rope climbs, rings, ect.

Then

"DT"
5 rounds for time
155# deadlift - 12 reps
155# hang power cleans - 9 reps
155# push jerks - 6 reps



Day 3

"Nancy"
5 rounds for time
400 meter run
15 overhead squats 95#

Day 4

Bench - 5,5,3,3,1,1,1,1
Strict Pullups - 3 x max reps

Then

1 to 10 of 135# squat cleans
between rounds
2 ring hspu
20 Double Unders
(once you can't do ring hspu anymore note where you stopped and go to the wall. Try to go for no kip. Go until you can't kip anymore, make a note, and then kip.)

Day 5

Deadlift 4x1 - you must use more than 90% of your 1rm on each attempt

GHD Situps - 3 x 20

Then

3 clean and jerks EMOM for 10 minutes

Choose a heavy load. 5 burpees for every round not completed



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