Training

Tuesday, Dec. 3rd 2013 @ 5:10am
Row 1k
Push Press 10-10-10-10-10 reps E3MOM
95-145-195-195-195
WOD 4rds
AMRAP 3 min
5 HSPUs on 45lb plates
7 T2B
10 Wallballs @ 20lb Rest 1 min b/w rds
1) 2rds + 5 t2b 2) 2rds + 1 HSPU 3) 2rds + 1 HSPU 4) 2rds

@ 4:45pm
GHD sit-ups 5 sets x 20 reps
Run 1.3 miles then 25 hand release burpees
AMRAP 3 min Team wod
back squat hold @ 135
c2b pull-ups = 62 reps

Wednesday, Dec. 4th 2013 @ 5:15am
Overhead Squats 10-10-10-10-10 reps E3MOM
75-135-155-165-175
10 min Squat Snatch warm-up
WOD AMRAP 12 min = 85 reps
20 snatches @ 75
20 Snatches @ 95
15 Snatches @ 115
15 Snatches @ 135
10 Snatches @ 155
10 Snatches @ 175*****
5 Snatches @ 185
5 Snatches @ 205
2 Snatches @ 215
1 Snatch @ 225

@ 4:30pm
Power Jerks
Skin the cats 5 sets x 10 reps
Front lever practice 20 reps
30 box jump overs

Thursday, Dec. 5th 2013 @ 5:20am
Bench Press 10-10-10-10-10 reps E3MOM
115-185-250-250-250
WOD
AMRAP 6 min = 6 rds +5 pu
15 explosive push-ups on 45lb plates
30 DUs
REST 2 min
AMRAP 6 min = 3 rds + 8 su
15 abmat sit-ups military style w/ 10lb plate
30 DUs

@ 5:30pm
10 min to build up to heavy Deadlift  then touch n go Squat Clean
135-185-225-245-275-295-320(PR)
Deadlift 10-10-10-10-10 reps E3MOM
135-275-385-385-385
WOD for time: 8:28
Row 1k
Then 2 rds
10 T2B
10 Back Squat from the ground @ 155
10 C2B pull-ups
10 Hang Power Cleans @ 155
10 Deadlift @ 155