Training Hard

Tuesday, Dec. 10th 2013 @ 5:15am
Back Squat 7-7-7-7-7 reps E3MOM
185-275-345-345-345
WOD 10rds for time: 10:56
5 Hang Power Snatch @ 135
10 over the box jumps @ 24"

@ 4:40pm
10 min to establish 5 RM thruster w/ axle bar
70(5)-110(5)-160(5)-200(5)
2 x 10 Axle bar OH walking lunge @ 155
2 x 10 L-sit pull-ups
WOD "Dropped Lung" for time: 16:59
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m

Wednesday, Dec. 11th 2013
Strict Press 7-7-7-7-7 reps E3MOM
100-145-195-185-185
Technique & Strength Work 4 rounds w/ 3 min Rest
1 Push Press @ 225
1 Split Jerk @ 275
3 Push Jerk w/ axle bar @ 200
50 Double unders
WOD 7 rds + 3 C2B
AMRAP 9 min
6 C2B pull-ups
6 T2B
6 Split Jerks alternating sides w/ axle bar @ 165

10 min handstand walk practice

Snatch & Bench Press Complex
Squat Snatch 95(10)-135(4)-155(2)-175(5)-195(2)-175(3)-145(20)
Bench Press 135(10)-225(5)-245(5)-265(5)-275(5)
GHD sit-ups 7 sets x 15 reps


Thursday, Dec 12th 2013
Front Squat 7-7-7-7-7 reps E3MOM
155-225-300-300-300
WOD "Kettlebell Killed the CF Star" 10:41
13 Kettlebell Swings @ 70lb
1 Goblet Squat w/ Kb
12 Kbs
2 GS
11
3.....
until you do 1 Kbs and 13 Goblet squats
Total reps 91 Kbs @ 70 and 91 Goblet Squats @ 70

WOD "CF 2 fer 1 WOD" for time: 22:17
Row 800 meters
9-7-5 reps
Ring Muscle-ups
Squat Snatch @ 155
Row 800 meters
9-7-5 reps
Pistols alternating legs
Ground to overhead @ 185
Row 800 meters

Friday, Dec. 13th 2013
GHD sit-ups 10 sets x 15 reps
Roll out + mobility(Yoga)