Beginner

Thursday 140828 – Beginner

A1. 7×2 Deadlift: Work up to 85-95%, add weight across sets A2. During rest periods accumulate sets of double unders or attempts. Proficient – >50 Training – >25 Learning – ~10-15 Attempts B. 3 attempts at a Max Effort Bar… Read more »

Wednesday 140827 – Beginner

A. “CMC Pit” – “Charlie” Level 5 minute AMRAP for reps. B. Run 2 miles for time. C. “CMC Pit” – “Charlie” Level 5 minute AMRAP for reps. “Charlie” CMC Pit 5 Shoulder to Overhead (75/45) 7 Burpee Over Box… Read more »

Monday 140825 – Beginner

A. Back Squat 5×5 (80%+30# of 5RM, refer to 8/18 as last back squat exposure) B. 100 Russian Kettlebell Swings for time (32/24) Every time you break perform 4/3 wall walks with 3/2 push ups in the bottom each rep.

Sunday 140824 – Beginner

Snatch Technique Work A. OHS+Snatch Balance 7×1+1 B. Snatch 7×2 >75% C. Snatch Pulls or Snatch Deadlift 3×2 at 90%, 2×2 at 100%, 1×2 at 105% (of 1 RM Snatch)

Thursday 140821 – Beginner

A. “Death By Pull ups ” NOTE: More than 15 rounds last time you did Death By Pull ups? Scale up to Chest to Bar Pull ups B. “Annie” 50-40-30-20-10 rep rounds of: Double unders Sit ups

Wednesday 140820 – Beginner

A. Skill: Reviewing each Barbell Movement for cycling reps correctly. B. “Air Force-ish WOD” For time: 20 Thrusters (95/65) 20 Hang Power Clean (95/65) 20 Push Jerks (95/65) 20 Overhead squats (95/65) 20 Front squats (95/65) Every minute on the… Read more »

Tuesday 140819 – Beginner

“Running Baseline” 20 Minutes AMRAP: “500 m” run (1 Lap) 40 Air Squats 30 Sit ups 20 Push ups 10 Pull ups Advanced: >3 rounds Intermediate: >2 rounds Beginner: <2 rounds