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May 24th, 2013

5/24/2013

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Strength: Bench Press - 5x8 (1 Weight across)
Conditioning: 1 Minute at each station, no rest between stations, 1 minute rest between rounds, 3 rounds - Ball Slams/Rope Climbs/Ring Dips/TTB/Wallball
Skill: Butterfly Kip x15 Unbroken
Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - N/A# / SCALED - N/A#
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May 23rd, 2013

5/23/2013

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Strength: Front Squat - 6x4 (Progressive)
Conditioning: Death by Clean & Jerk
Skill: Kipping HSPU x15 Unbroken
Mobility: MWOD 71 - Overhead squat/snatch prep
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - 135/95# / SCALED - 95/65#
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May 21st, 2013

5/21/2013

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Strength: Bench Press - 8x2 (Progressive)
Conditioning: 1 Minute at each station, no rest between stations, 1 minute rest between rounds, 3 rounds - Calorie Row/Wall Walks/Double-unders/Jumping Muscle-ups/Burpee Box Jumps
Skill: Butterfly Kip x15 Unbroken
Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - N/A# / SCALED - N/A#
0 Comments

May 20th, 2013

5/20/2013

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Strength: Overhead Squat - 5x8 (1 Weight across)
Conditioning: For Time - Burpees/TTB/15-12-9-6-3 Hang squat cleans
Skill: Kipping HSPU x15 Unbroken
Mobility: MWOD 71 - Overhead squat/snatch prep
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - 135/95# / SCALED - 95/65#
0 Comments

May 16th, 2013

5/16/2013

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Strength: Front Squat - 6x4 (Progressive)
Conditioning: Death by Snatch
Skill: Kipping HSPU x15 Unbroken
Mobility: MWOD 71 - Overhead squat/snatch prep
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - 135/95# / SCALED - 95/65#
0 Comments

May 14th, 2013

5/14/2013

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Strength: Bench Press - 6x4 (Progressive)
Conditioning: For time - "Fran" - 21-15-9 Thrusters and Pull-ups
Skill: Butterfly Kip x15 Unbroken
Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - 95/65# / SCALED - 65/45#
0 Comments

May 13th, 2013

5/13/2013

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Strength: Overhead Squat - 4x10 (1 Weight across)
Conditioning: AMRAP 12 - 3 Hang Power Cleans/6 HSPUs/9 TTB
Skill: Pistols - x30
Mobility: MWOD 71 - Overhead squat/snatch prep
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - 185/125# / SCALED - 135/95#
0 Comments

May 10th, 2013

5/10/2013

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Strength: Bench Press - 3x12 (1 Weight across)
Conditioning: 1 Minute at each station, no rest between stations, 1 minute rest between rounds, 3 rounds - Ball Slams/Rope Climbs/Ring Dips/TTB/Wallball
Skill: Butterfly Kip x10 Unbroken
Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - N/A# / SCALED - N/A#
0 Comments

May 09th, 2013

5/9/2013

0 Comments

 
Strength: Front Squat - 4x6 (Progressive)
Conditioning: Death by Clean & Jerk
Skill: Kipping HSPU x10 Unbroken
Mobility: MWOD 71 - Overhead squat/snatch prep
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - 135/95# / SCALED - 95/65#
0 Comments

May 07th, 2013

5/7/2013

0 Comments

 
Strength: Bench Press - 4x6 (Progressive)
Conditioning: 1 Minute at each station, no rest between stations, 1 minute rest between rounds, 3 rounds - Calorie Row/Wall Walks/Double-unders/Jumping Muscle-ups/Burpee Box Jumps
Skill: Butterfly Kip x10 Unbroken
Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A*

RX'd - N/A# / SCALED - N/A#
0 Comments
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  • THE GYM
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