Wed, 082014

Strong Team!

am:
A. 
100 cal AB
10 rds of “cindy”
1k Row
10 rds of “cindy”
100 cal AB

pm:
amrap 5
10 C2B 
10 Thrusters (115/83)
100m Shuttle (50 down 50 back)
rest 5 min 
amrap 5
10 kb sqT Cleans (53)
10 t2b
1 Rope Climb 
rest 5 min 
5 min max calories on AB 

Tuesday, 04092013

Regional Training Day 1

1)
A. Clean & Jerk - to heavy Single for day
B. Sq Clea / FSx2 / Jerk - Complex - find 1RM for this for the day.
C. Back Squat - Climb to heavy Single

*of can do this in an AM / PM Split, perfect. If not, keep the volume above a bit lower to move onto the 2nd part. If doing in one session. Rest between Strength / Skill Portions and the WOD for day.

2)
AMRAP 7
3 Power Cleans 225/135
5 HSPU (45's to AbMat)
7 Box Jumps (40/30)

Rest 5

Row 1k
30 GHD Sit-ups
60 Walking Lunges