WEEK 1: Day: 4
ME Lower Body:
Free Squats (With Chains): Find 1RM
Assistance:
Snatches: 75%x3x3 (#), 80%x2x2 (#)
MetCon:
3 rounds for reps:
1 minute Kettlebell Swings 1.5/1 Pood
1 minute Slam Balls 20#
1 minute Air Squats
1 minute Row (Cal)
1 minute Rest
Post total number of reps to comments:
Post WOD:
75 V-ups
WEEK 1: Day: 3
DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 45%x3x9 (#)
Assistance:
Dips: 3xMax Reps ()
MetCon:
For Time:
15-9-6-6-9-15
Sumo Deadlift High Pull 95/65#
Ring Rows
Knees-to-Elbows
Post time to comments:
Post WOD:
50 Pushups
Ring Rows:
WEEK 1: Day: 2
DE Lower Body:
Speed Squats (With Minibands): 45%x2x10 (#)
Assistance:
Speed Pulls (With Average Band): 45%x2x8 (#)
MetCon:
AMRAP 12:
12 Front Squats 95/65#
12 Box Jumps 24/20″
24 Double Unders
Post total number of rounds to comments:
Post WOD:
75 Russian Twists (25# Slam Ball)
Speed Pulls:
WEEK 1: Day: 1
ME Upper Body:
Bench Press (Bands up): Find 1RM
Assistance:
Ring Dips: 3xMax Reps ()
MetCon:
AMRAP 12:
10 Pullups
10 Pushups
10 Hang Power Cleans 95/65#
Post total number of rounds to comments:
Post WOD:
75 Incline Situps
WEEK 3: Day: 4
ME Lower Body:
Box Squats (Bands up): Find 1RM
Compare to: Friday, March 23, 2012
Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×15-20 (#)
MetCon:
Max rounds in 3 minutes of:
3 Cleans 115/85#
6 Kettlebell Swings 2/1.5 Pood
9 Squats Thrusts
Rest 1 minute. Repeat for a total of 3 cycles.
Post rounds completed for each of the 3 cycles to the comments:
Post WOD:
Biceps Exercise of Choice: 3×8-12 (#)
WEEK 3: Day: 3
DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 55%x3x9 (#)
MetCon:
4 Rounds For Time:
5 Strict Pullups
10 Dips
15 Pushups
20 Leg Raises
Post time to comments:
WEEK 3: Day: 2
DE Lower Body:
Speed Squats (With Minibands): 55%x2x10 (#)
Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Back Extensions: 3×15-20 (#)
MetCon:
3 Rounds For Total Reps:
1 minute Box Jumps 24/20″
1 minute Air Squats
1 minute Double Unders
1 minute Situps
Post total number of reps to comments:
Post WOD:
Biceps Exercise of Choice: 3×8-12 (#)
