6 JUL 13 Deathlifts and a little chipper

DEATHLIFT    5x3   @   70% 1RM
Athlete will warm up to appx 70% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.

Double overhand should be fine, hook if needed. Grip strength is important.

WOD:
30 DL's  (135/95)
20 toes to bar
10 floor press (135/95)
20 pullups
30 Frontsquats (135/9

5)

5 JUL 13 Snatches? We don't need no friggin snatches

PUSH PRESS  7x2    @  75%  1RM
Athlete will warm up to appx 75% 1RM, then perform 7 sets of 2 reps with 90-120 secs rest in between

WOD:
4RFT
8 Hang snatch (115/85)   - If Can't perform a full snatch then catch hi and complete OHS.
10 wall balls
12 box jumps (24/20)

4 JUL 13 Independance Day

4JUL
HIGH BAR BACK SQUAT     5x3*   @   70% 1RM
Athlete will warm up to appx 70% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.


WOD:
12min AMRAP
200m run
10 KB swings  (2 pood/1.5 pood)
10 ring dips

3 JUL 13 Power Cleans and some pain threshold training

POWER CLEAN   7x2  @  75%  1RM
Athlete will warm up to appx 75% 1RM, then perform 7 sets of 2 reps with 90-120 secs rest in between

WOD:
5RFT
10 burpees
10 DL (225/155)
1 min rest

This is a pain threshold workout. Each Round is to be completed at the fastest possible pace, without pacing.

2 JUL 13 Jackie

1000m Row
50 Thrusters 45/35
30 Pullups

For time

1 July 13 Month of JD Begins.....

OHS 8x2 @ 75% 1 RM 90-120 Sec between sets

3RFT
5 muscle ups
10 pwr cln  (155/105)
30 doubles

29 JUN 13 Epic Partner WOD

Epic Partner WOD

200 m run
100 push-ups
 400 m run
 100 situps
 800 m run
 100 Jumping squats
 1k Row
100 Wall Balls
 800m Row
100 Overhead Walking Lunge Steps 35/25
600m Row
100 Burpees

Compare to:  2 FEB 13