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10 May 2014

Sunday 051114

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1. Pull-ups – 5 x max. Strict-Kipping-Strict-Kipping-Strict.

2. Complete the following circuit 5 times. It contains three elements and 
is a powerful whole body workout. Each element is 45 seconds with a 15 
second rotation (not one second more or you start over).

Wall Ball, 20#/14# to a 10′/9′ target (reps) 
Hollow Rock (reps) 
Sumo Deadlift High Pull, 75#/55# (reps)

03 May 2014

050414

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1. AMRAP 20

Run 800m
2 rope climbs
**Overhead Lockout with a plate – 45#/25#

This is done with a partner. Partner 1 performs the 800m run and rope climbs while partner 2 completes the OH lockout with a plate. When each person completes the run and 2 rope climbs, you have completed 1 round.

Rest 5-10 minutes

2. Bench Press – work up to a 10RM

03 May 2014

050314

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1. For TOTAL weight:
Deadlift 5-4-3-2-1 reps

Rest 5 minutes

2. For time:
Box jump (20″ box) 50 reps (step downs only)

Rest 5 minutes

3. For time:
Run 800m

01 May 2014

050214

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1. Row 5k

2. Muscle up Practice

30 Apr 2014

050114

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1. EMOM 15 – 2 Squat Clean – Touch and Go AHAP

2. “Erin”
5 rounds for time

40/25 pound Dumbbell Split Cleans, 15 reps
21 Pull-ups

29 Apr 2014

043014

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1. Run 500m x 4

2. Shoulder press – work up to a 2RM

29 Apr 2014

042914

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1. Back Squat – 3 x 6-8 reps (TEMPO 3-2-x-2)
a. Dips – 3 x max reps

2. AMRAP 12
10 Front Squat, 155#/105#
10 Knee to elbow

27 Apr 2014

042814

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1. For time

200m run
21 Pull ups
21 Push Jerks, 95/65
200m run
15 Pull ups
15 Push Jerks, 95/65
200m run
9 Pull ups
9 Push Jerks, 95/65
200m run

2A. Strict Pull ups – 3×5-8 AHAP
2B. Pistols – 3×5-10 each leg

20 Apr 2014

042114

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Travis Manion Memorial WOD

7 Rounds for time

400m run
29 Back Squat, 135/95

19 Apr 2014

042014

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Gym closed for CF L1 Seminar – Meet at Harvard Track next to stadium at 9 am


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