Thursday, July 29, 2010

WODs for the Week of 8/2/2010

SORRY FOR THE CRAPPY FONT. I HATE IT WHEN IT FORMATS LIKE THIS.

Day 1

1. back sqt: 90%x2x5 sets

2. front sqt: 70%x3x 3 sets

3. chins: 20 total

4. sit ups: 50 total


Day 2

1. snatch on the minute: 73%x1x5, 78%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1

2. glute ham back extensions: 3 x 10

3. sit ups: 100 total

Then

"Nate"

20 min AMRAP of

2 muscle ups

4 handstand pushups

8 KB Swings - 2 pood


Day 3


1. front sqt: 93%x1x6
2. back sqt: 70%x2x5
3. 3 x 15 ab wheel roll out

then

5 rounds for time

10 power snatches - 115 pounds

20 wallballs


Day 4

1. cln and jerk on the minute: 72%x1x5, 77%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1

2. reverse back extensions: 3 x 10

3. sit ups or knee ups or a combo: 100 total

Then

"Erin"

5 rounds for time

15 split cleans - 40 pound dumbbells

21 pullups


Day 5

15 minute AMRAP (going for max load and rounds)

1 max load squat clean and jerk
200 meter sprint

No comments:

Post a Comment