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Friday – 5.17.13

914 will be closed this Saturday and Sunday for Regionals.

Skill:
Strict (Weighted) Ring Dips – 4×5

MetCon: 15 Min
10-15 Ring Dips
10-15 sec L-Sit/Knee Tuck
10-15 Ring Rows
10 Burpees

Twitt

Posted by Mike_McKenna on 05.16.2013 at 10:50 pm// Tagged: WOD // Have your say »

Thursday – 5.16.13

Strength:
HB Back Squat – 3×3
Warm Up sets: 1×10, 2×5, 2×3

MetCon: 4x400m Run
Rest 90 sec

Twitt

Posted by Mike_McKenna on 05.15.2013 at 6:55 pm// Tagged: WOD // Have your say »

Wednesday – 5.15.13

Power Work: 5 Rounds
10 Power Cleans, Heavy*
25 Push Ups
20 Pull Ups
(Rest 3 Min)

*Goal is to build each round.

Twitt

Posted by Mike_McKenna on 05.14.2013 at 7:55 pm// Tagged: WOD // Have your say »

Tuesday – 5.14.13

MetCon:
50 Ball Slams, 50/30lb
50 Thruster, 75/55lb
50 Box Jump, 24/20″
50 HR Push Up
50 SDHP, 75/55lb
50 Burpee
50 American Swing, 24/16kg
50 Wall Ball, 20/14lb
50 Double Unders

Twitt

Posted by Mike_McKenna on 05.13.2013 at 9:18 pm// Tagged: WOD // 1 Comment »

Monday – 5.13.13

Strength:
HB Back Squat – 6×2 @ 90%
Warm up sets: 1×10, 2×5, 2×3

MetCon: 3 Rounds
7 Squat Cleans, 155/105lb
Run 200m
15 T2B
Run 200m

Time Cap:
12 Min

Twitt

Posted by Mike_McKenna on 05.12.2013 at 8:14 pm// Tagged: WOD // Have your say »

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