Strength: L-Sit Pull Ups 3x max reps
WOD: "Diesel"
Starting at 30% of your one-rep max, do 2 back squats every minute. Increase by 10 lbs until you hit 225/155 or fail, then increase by 5 lbs every minute until failure.
REC: 50 KB V-Ups (12/10kg)
Wednesday, July 24th, 2013
Strength: Deadlift 3x20
WOD: 5 Rounds, 3 minutes of work/1 minute of rest each round
2 Muscle Ups (sub 3 Pull Ups and 3 Dips per muscle up)
4 Snatches (135/95)
6 Wall Balls (30/20)
REC: Coach-led hand stand holds on the wall
Tuesday, July 23rd, 2013
Strength: Bench Press 6x3
WOD: For Time
100 Jerks (115/75)
5 burpee box jumps every time you drop the bar
REC: 10 RFT-20 DUs
15 Abmat Sit Ups
Wednesday, July 17th, 2013
Strength: One Arm Deadlift 3x5 (each side) Just watch Rob Orlando do it.
WOD: 7 Minute AMRAP
30 Walking Lunges
15 Pull Ups
2 Minutes of Rest
7 Min AMRAP
15 Toes to Bar
15 Hands off Deck Push Ups
REC: 18 TGUs alternating arms