6-15-13

This wod was done at a hotel.

A. 20" Box BB Step-up - 4 x 8 each leg; rest 30sec b/t legs; 2min b/t sets

135x2, 155x2

B. KB 2arm Push-Press - 4 x 8; rest 90sec b/t sets (build to heaviest possible)

I used DB cuz no kb: 60, 70x3

+

5min AMRAP; rest 3min

5 HSPU

10 Bench Dips

15 Push-ups

R: 3+1 hspu

+

Row - 5min for max cals; rest 3min

1584m, avg 300 watts, didn't have cals

+

5min AMRAP; rest 3min

5 Front Squats @ 95

10 Wall Ball 16#

15 Air Squats

R: 3+5+10+14

5/17/13

Friday

A1. Overhead Squat - 5,5,5,5; rest 15sec

135 all UB

A2. Front Squat - 10,10,10,10; rest 30sec (use same weight as OHS)

135 all UB

A3. 20" BB Box Step-up - 7,7,7,7 each leg; rest 3min (use different bar)

135 all UB

C. Pendlay Row - 5,5,5,3,3,3; rest 90sec (work as heavy as technique allows)

185, 205, 225 for rest

+

Choice - Z1 warm-up for running

+

12-14 Rounds

Run - 30sec @ 85%

Run - 30sec @ 50%

Distance: 2.25 miles (did 800 course)

+

Airdyne - 10min @ Z1