Snatch
11 x 1 rep
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1200 meters (2:00 rest)
Thursday 9-12-13
Skill & Strength:
Single Leg Deadlift
3 x 10 each leg
Handstand hold
3 x max time (2:00 recovery)
Conditioning:
3 rounds...
Run 400 meters
12 push-ups
20 squats
12 knees-2-elbow
Row 500 meters
Endurance:
Rest Day
Wednesday 9-11-13
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
12 OH Squats (men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
Tuesday 9-10-13
Skill & Strength:
Push Press
5 x 3 reps (maintain the highest load possible for all five sets)
Conditioning:
3 rounds...
10 pull-ups
20 push-ups
30 sit-ups
40 swings (men 50 lbs, women 35 lbs)
50 Squats
Endurance:
Pick a mode...
Swim 10 x 1 min ON, 0:30 OFF
Bike 10 x 2 min ON, 1:00 OFF
Run 10 x 1:30 ON, 0:45 OFF
Row 10 x 1:15 ON, 0:35 OFF
Monday 9-9-13
Skill & Strength:
Front Squats
5 x 5 reps (hold at bottom for a second)
Dips
3 x max reps (2:00 recovery)
Side Plank
3 x max time (alternate - no rest)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (1:30 rest)
Bike 3 x 2 miles (1:30 rest)
Run 3 x 1 mile (1:30 rest)
Row 3 x 1200 meters (1:30 rest)
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
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