Wednesday, September 1, 2010

WODs for the week of 9/6/2010

Day 1

Buy-In
Snatch: 5-5-5-5-5 (goal is to increase weight each round and not to decrease weight)
Snatch pulls: 3-3-3 (go as heavy as possible keeping good form)
Abs: 100 ABMAT Situps

Metcon

Amanda
9-7-5
Muscle-Ups
Squat Snatches (135/95)

Cash-Out
5-5-5-5 skin the cats (try to do each set without coming off the rings)


Day 2

Buy-In
Deadlift: 3-3-3-3-3 (85%+ 1rm)
Press: 1-1-1-1-1
Back Ext: 10-10-10

Metcon

12 minute amrap of pushup deadlifts, but EMOM clean and jerk the weight
POST LOADS AND REPS COMPLETED

Cash-Out
Max reps 1 minute of squats
3 attempts


Day 3

Buy-In
Good Mornings 95/65: 10-10-10
Then
For Time
50 Toes to bar
800m run

Metcon
Every minute on the minute for 20 minutes

1 rope climb (touch metal bar at the top)
7 power cleans 155/105

Cash-Out
50 clapping pushups


Day 4
Buy-In
Back Squat: 5-5-5-5-5
Front Squat: 3-3-3-3-3
Abs: 50 ab wheel roll outs

Metcon

5 rounds for time
Back Squat 15 reps 135/95
Run 200 meters
Front Squat 10 reps 135/95
Run Backwards 200 meters


Day 5
Buy-In
20 ring handstand pushups

Metcon
ADAMBROWN

2 rounds for time of

24 deadlifts 295
24 box jumps 24in
24 wallball shots
24 bench press 195
24 box jumps 24in
24 wallball shots
24 cleans 145

Cash-Out
Go Home