Training for Life

Tuesday Nov. 12th, 2013
30 min Mobility/Yoga
Power Clean warm-ups 135(5)-155(5)-185(5)-205(5)
5 Touch n Go Power Cleans EMOM 6 min @ 225 = 30 reps
Front Squats 4-4-4-5-4-4 reps E2:30MOM
225-275-305-325-305-305
AMRAP 10 min: = 2 rds + 28 box jumps
15 T2B
30 box jumps @ 30"
15 clean & jerks @ 135
30 DUs

Wednesday Nov 13th, 2013
30 min Mobility/Yoga
Push Press 6-5-4-4-4-5-4-4 reps E2:30MOM
95-135-185-205-215-225-215-215
AMRAP 12 min: = 5 rds + 1 G2O
3 Ground 2 Overhead @155
6 HSPU
9 Ring Dips
12 Barbell Push-ups
Then:
30 sec max chest2bar pull-ups = 18
Rest 1 min
30 sec max C2b pull-ups = 20
Rest 1 min
30 sec max pull-ups = 18
Rest 1 min
30 sec max pull-ups = 15

Evening WOD
Track work @ Rodgers Track w/ Kiah

Run slow 400m 1:30/ Run fast 200m :38
Run slow 200m :50/ Run fast 400m 1:20
Rest 2 min
300yd sprint (50 out and 50 back, then 100 out and 100 back)  1 min
Rest 30 sec
5 min handstand walk practice
Rest 2 min
Run slow 200m :52/ Run fast 200m :39
Run slow 200m :48/ Run fast 400m 1:25
Then: 4x60yd sprints :08/:08/:08/:08