25.03.2014 - AM Row + PM Training

AM

40 minute Z1 row

PM

A. Power snatch, build to a heavy double

40, 50, 60, 65, 70, 75, 80, 82, 83 (border line 2nd rep)

B. Wtd chin up; 1-1-1-1-1; 2-3 min rest

24, 32, 36, 40, 44

AFAP

100 double under

21 KB swings @32kg

15 no push up burpee to 2x20kg plates

- 10 minutes rest

x2

2:29 - Tripped at 36 on my du's 

2:24 - Unbroken du's

DWF Q1

Team of 4 (2 guys, 2 chicks)

600 wall balls 

EMOM 30 double unders

26:31

Strength & DWF Team Training

---

AM

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
80x10

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
85
100
110x10

PM - DWF Team Training

Skill - 10 min cap
3 x ME UB HSPU - Stict/Kipping
5/16 - 21 PB
1/6
0/10

Strength - 15 min cap (2 male, 1 female)
Establish 2rm Front Squat
80
100
110
120x
120 PB

Conditioning - with Hollie & Seth
In a 20 minute window complete
300 Double unders
100 Thrusters - 30/42.5kg
In remaining time AMRAP
6 Power snatch - 30/42.5kg
6 Lateral Burpees

22 + 3 Rxd

Finisher
6x400m relay

DWF Team Training Session 2

Warm Up:
2 Rounds Not For Time Of:
60 Double Unders
50ft Handstand Walk
2 Rope Climb - 15ft

Strength:In 15 Minutes Establish:
1 Rep Max Bear Complex
100kg

Conditioning - In Teams Of 3- 20 Minute Time Cap :
Row 2000m
(One Person Must Hold Barbell In Front Rack @ 50/80kg)

Then:

"Angie"
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats

Then In Remaining Time:

AMRAP Burpee Box Jumps @ 24/30"
27 Reps

Another awesome session, the atmosphere in the box was amazing! Bring on next week.

DWF Team Training

AM
Strength
Press - 1x3@70%, 1x3@80%, 1x3+@90%
40
45
50x8 - slight shoulder pain the limiting factor here.

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
130
145x11

Accessories - superset
Strict ring dips - 3x8
BW across

Glute ham raises - 3x8
BW across

PM
DWF Team Training
Warm Up - 10 mins
In pairs one working at a time (try to go unbroken)
50 Double unders
25 KB swings - 32kg
20 Wall balls - 9kg to 10ft

Everything unbroken.

Strength - 15 mins
In 3's (one female two males
Establish 1rm Thruster
50
80
90
95
97.5 PB
100 x

Bar taken from the ground.

Skill - 10 mins
In 3's (one female two males)
OH Squat - 3xMax UB
20
20
20

Cut off was 20 reps to stick to the time limit.

WOD
In 3's (one female two males)
12 minute AMRAP
4 STOH - 60kg
8 Burpees

13 Rnds

Finisher
5x200m Relay

2:49