Tuesday Sept.23, 2014

5 Rep Max Floor Press

WOD
4 Rounds for time
300 M row
21 Pull-ups
21 Box Jump Overs

Friday Sept.19, 2014

Friday
Warmup& Skill
Helen 15min cap
3rds
Run 400
21kb swing 53/35
12 pull-up
Complete 1 round every 5 mins
Threshold Training
35min cap
6 rounds scored separately
Sprint
350natomas/400woodland
40 m sled push
20 out 20 back
Elite 185/135
RX 135/90
Rest 2mins between rounds

Wednesday Sept.17, 2014

Wednesday
7×1 push jerk
Keep same across all 7 sets.
Partner Metcon:
10 rounds(alt every rnd)
10 shoulder to ovhd 185/125
Row 20 cal

Tuesday Sept.16, 2014

Tuesday
Strength:
5 rep max front squat
(From ground)
Metcon
400 yrd shuttle(8×50 yrds)
40 1-arm kb thruster 53/35
30 power cleans 165/115