Wednesday December 4, 2013

Warm Up
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Russian Swings 3×20
Jerk 5×5

WOD – “Robert”
Push Press Max Load Training
Advanced Lifter to start with 40 kg
Add Weight from Set to Set
Push Press
2×3
3×2
5×1

Midline
Back Extensions 5×30

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Tuesday December 3, 2013

Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls

Mats/Ladders
Depth Jumps x 10

WOD
200m Sprints
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat