Nov 3 2014

Nov 3 2014

Rest_Day

Fitness and Performance

Back Squats
5-5-5-5-5

Push press
5-5-5-5-5

Core work: (x3)
30 sec Hollow hold
30 sec rest
30 sec russian twist
30 sec rest

Sport
Monday 2-a-day

WOD #1
HBBS
5 sets of 2 @85%

Push press
5 sets of 3 @80%

Snatch pulls
3 sets of 3 @95%

WOD #2

5 min AMRAP
30 wall balls
30 burpees
30 wall balls
20 burpees
30 wall balls
10 burpees

Rest 5 minutes

For time:
12-9-6
OHS 135/85
CTB Pull ups

Rest 5 minutes

5 min AMRAP
(start where you left off)
30 wall balls
30 burpees
30 wall balls
20 burpees
30 wall balls
10 burpees

Compare to Feb.15.2014

 

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