skills day

muscle up skill work

L-hold x3 max hold

remainder of time work on any skill work of choice such as double unders, hand stands, etc.

then

10 deadlifts @ 65% 0f 1rm

10 box jumps (24/20)

10 push ups

20min amrap

Barbara

OHS

3x 75%

5x 85%

amrap @ 95%

push jerk

5x 3

then

"Barbara"

20 pull ups

30 push ups

40 sit ups

50 squats

x5 with 3min rest between rounds

 

Tabata Something Else

skill work day! Today we will be laying off any lifting to work strictly on skills. If you guys have any skills to work on this will be the time.

5min of double under work

5min of work on ring dips

max handstand hold x5

then

"Tabata Something Else"

pull ups

push ups

sit ups

squats

7/27/11

back squat

3x 75%

5x 75%

amrap @ 85%

push press

3x 70%

3x 80%

amrap @ 90%

then

7 supine ring row (from box)

11 wall ball (24/20)

200m run

x5 f.t.

7/26/11

hang clean 1rm

5x 65%

5x 75%

amrap @ 80%

deadlift

3x 75%

5x 85%

amrap @ 95%

then

1 min max pull up

1 min rest

1 min max sit ups

1 min rest

1 min max slammers

x3 f.t.

 

Update

Sorry for the delay in posting the WOD's, our computer just crashed on us the other day and I'm now able to get to posting again. We have been a couple of weeks into the Wendler programming and I must say I'm happy with the results. I've seen big gains with myself and most of the members that make it on a regular basis. Most of you now have noticed I keep certain lifts for certain days but here in the coming weeks I'm going to start mixing it up and see how that works for everyone.

7/25/11

ohs

3x 70% of 1rm

3x 80% of 1rm

amrap @ 90% of 1rm

shoulder press

5x 65% of 1rm

5x 75% of 1rm

amrap @90% of 1rm

then

"Jack"

20 min amrap

10 push press

10 kb swings

10 box jump

7/20/11

pull ups 3x failure

deadlift

3x 70% of 1rm

3x 80% of 1rm

amrap @ 90% of 1rm

then

10 min amrap

7 box jumps (24/20)

9 push ups

11 kb power swings

Elizabeth

snatch

5x 65% of 1rm

5x 75% of 1rm

amrap @ 85% of 1rm

then

"Elizabeth"

power clean (135) / ring dips

21-15-9

7/18/11

OHS 1rm

5x 65% of 1rm

5x 75% of 1rm

amrap @ 85% of 1rm

front squat

3x 70% of 1rm

3x 80% of 1rm

amrap @ 90% of 1rm

then

800m run for time

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