May 20th, 2014

WOD

1. Work up to 1RM Back squat

2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

3. Work up to a 5 RM chin pull-up

4. Work up to a max set of 5 reps of weighted dips

5. 3 x 5 of good mornings

1. 325 x 1

2. 105 x 9 x 3 explosive (plus red bands)

3. 58 lbs. x 5

4. 49 lbs. X 5

5. 135 x 3 x 5

April 29th, 2014

WOD

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up) with a false grip

3 x 3 pistols

1. Work up to 3 RM OHS

2. DE Upper/Press - Strict Press 12 x 3 at 50-60% + bands with 1 minute rest between sets
3. Work up to 3 RM chin-up

4. 3 x 5 elevated rear foot split squats
5. 3 x 10 to 15 Ring push-ups

6. 2 x 100 one-armed Farmers Walks

1. 165 lbs. x 3

2. 95 x 12 x 3 explosive
3. 70 lbs. x 3
4. 3 x 5 x 65?

5. 15, 12, 10

6. 70# KB 2 x 100 each side.