AM:
OPEN WOD 11.1
10 Min AMRAP of
30 Double Unders
15 GTO 75#
PM:
Run 30 min @ Z1
3/27/11
Friday March 25th 2011
AM
30 sec lunges
30 sec sit ups
30 sec push up burpees
30 sec skipping
rest walk 2 min x 3
+
Run 1 min @ 90%
Run 1min @ 50% x 6
PM
A. DL - 3 x 3 @ 80% effort;; rest 2 min
B. high hang power clean - build to a tough triple; rest as needed
+
row 1 min @ 90% faster than 23rd pace
row 1 min @ 50% x 4
30 sec lunges
30 sec sit ups
30 sec push up burpees
30 sec skipping
rest walk 2 min x 3
+
Run 1 min @ 90%
Run 1min @ 50% x 6
PM
A. DL - 3 x 3 @ 80% effort;; rest 2 min
B. high hang power clean - build to a tough triple; rest as needed
+
row 1 min @ 90% faster than 23rd pace
row 1 min @ 50% x 4
3/24/11
Wednesday, March 23rd, 2011
AM
A. OHS practice light loads - 15 min
+
KB snatch practice - 10 min tech work
+
row 1 min @ 80% working on breath and pace
row 1 min @ 50% barely moving x 3
PM
FOR TIME:
200M
10 DB Squat Clean Thruster
20 Chest to Bar Chin Ups
30 Back Extensions
20 Chest to Bar Chin Ups
10 Back Extensions
200M
A. OHS practice light loads - 15 min
+
KB snatch practice - 10 min tech work
+
row 1 min @ 80% working on breath and pace
row 1 min @ 50% barely moving x 3
PM
FOR TIME:
200M
10 DB Squat Clean Thruster
20 Chest to Bar Chin Ups
30 Back Extensions
20 Chest to Bar Chin Ups
10 Back Extensions
200M
Tuesday, March 22nd, 2011
22nd:
AM
A. Front Squat - 3,2,1,3,2,1,3,2,1; rest 4 min - each wave gets better
+
Airdyne:
20 sec max effort
rest 2:40 x 3
+
30 sec max effort
rest 3:30 x 3
+
40 sec max effort
rest 5:20 x 3
PM
Run 30 min @ Z1
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