5/7/2010

Lela at Top Dog

Strength
Squat Clean
5-5-5 or more
1st working set @ 65% 1rm
2nd working set @ 75% 1rm
3rd working set @ 85% 1rm

WOD AMRAP 15 min
5 Ground to overhead any way 80/60kg
10 Pull-Ups
15 Abmat Situps

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4/7/2010

Jody & Mitch post WOD

WOD 5 Rounds


Max Push-Ups


1 Full Gasser


(Record time & Total reps)





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3/7/2010

Skills or Catch a missed strength session 20 min max

WOD
10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlift
Hang Power Clean
Front Squat
Push Jerk
40/30kg
(Yes Hang power Cleans again)

Rest Day

I love this pic. The girls just hanging around.

For those coming in to CFP

WOD AMRAP 30min
7 Chest to bar pull-Ups
10 Push Ups
20 KB Swings 24/16kg
(Every 2 rounds sprint 200m)

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Nasty Girls

Strength
Squat
5-5-5
Go no heavier than 70% of your 1rm

WOD Nasty Girls
3 Rounds
50 Squats
7 Muscle Ups
9 Hang Power Cleans 60/40kg
Check out the "NASTY GIRLS" WOD it could change your life, it changed mine!!