Saturday 9-7-13

2.0 class WOD

Run 400 meters

Then,

15-12-12-9 reps

Hang power clean + overhead (men 95 lbs.m, women 65 lbs)

Toes-2-bar

Then,

Run 400 meters

Then,

15-12-12-9 reps

Swings (men 50 lbs, women 35 lbs)

Push-ups

Then,

Run 400 meters

Friday 9-6-13

Skill & Strength:

Single leg Dradlift (w/DBs)

5 x 8 each leg

Side Plank

3 x max time (alternate, no rest)

Conditioning:

4 rounds...

Run 400 meters

21 swings (men 50 lbs, women 45 lbs)

12 pull-ups

Endurance:

Pick a mode - swim, bike, run, row

10 rounds....

1 min ON, 0:30 OFF

Max distance

Thursday 9-5-13

Skill & Strength:

Push Press

5 x 5 reps (maintain same weight for all five sets)

GHD Sit-ups

3 x 20 reps

Hip Extensions 

3 x 20 reps

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 3 x 600 meters (2:00 rest)

Bike 3 x 2 miles (2:00 rest)

Run 3 x 1k (2:00 rest)

Row 3 x 800 meters (2:00 rest)

Wednesday 9-4-13

Skill & Strength:

Deadlifts

5 x 5 reps (maintain the same weight for all five sets)

Dips

3 x max reps (2:00 recovery)

Conditioning:

3 rounds for time...

Run 400 meters

15 Burpees

Row 500 meters

Endurance:

Rest Day

Tuesday 9-3-13

Skill & Strength:

Rest Day

Conditioning:

15-12-9 reps...

Front Squats (men 115 lbs, women 75 lbs)

Pull-ups

Then,

15-12-9 reps

Swings (men 50 lbs, women 35 lbs)

Burpees

Endurance:

Pick a mode - swim, bike, run, row

20 minute time trial

Monday 9-2-13

Skill & Strength:

Back Squats

5 x 3 reps (keep all sets at the same weight)

Conditioning:

21-15-15-9 reps for time...

Hanging knees-2-elbow

Push-ups

Sit-ups

Squat jumps

Endurance:

Pick a mode...

Swim 10 x 100 meters (0:30 rest)

Bike 8 x 1 mile (1:00 rest)

Run 8 x 400 meters (0:45 rest)

Row 8 x 400 meters (0:30 rest)

Sunday 9-1-13

Rest Day