Thursday, August 19, 2010

WODS for 8/23/2010

Day 1

Optional Morning Endurance WOD 0002: Run a 5k

Afternoon WODs

1. 3 pos snatch: high hang, mid thigh, floor: work up to 70%x3x3
2. sn pulls: work up to 90%x3x3
3. sn pp: work up to a mid weight i.e. 65% of best sn x 3-4 reps x 3-5 sets
4. back extension: 3 x 10
5. abs: your choice.

Then

As many rounds as possible in 12 minutes
5 power snatches 95/65
200 meter sprint

Day 2


Deadlift 4, 4, 4, 4 @ 80% of 1 RM (1 min rest)
Strict Pull Ups 3 x max reps (3 min rest)

Then

As many rounds as possible in 14 minutes
5 deadlifts 275/185
1 round of cindy

Day 3

Optional Morning Endurance WOD 0003: Run - 4x200 (90 sec rest bwtn rds), 2x400 (2min rest btw rds),

Afternoon WOD

Death by wallballs
1 wall ball the first minute
2 wall balls the second minute
3 wall balls the third minute
.....go until you can't complete the number of wall balls required for that minute

Day 4

Optional Morning Endurance WOD 0004: Run - 1 mile (rest 2 minutes), 2x400 (rest 1min btwn rds)

Afternoon WODs

Squat 5x1
Press 5x5 (set new PR)
Ring Pull Ups 3x15 (chest to hands)

Then

1 to 10 muscle ups
5 thrusters 95/65 between rounds

Day 5

1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
4. abs: 100 sit ups

Then

800 meter run
10 power snatches 135/95
400 meter run
10 clean and jerks 155/115
200 meter run
10 front squats 185/135

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