SSC

Friday, April 30, 2010

Strength Work:
Push Jerk
1x8
1x5
3,3,3

CFD WOD:
AMRAP in 8 min
10 DB push press 25#
10 Ring Dips
20 Split Jumps

AFAP:
Row 5k
Run 5K

Strength/Power Work
3x3 Front Squat
+
3x3 Push Press
3x5 36' box jumps

CFD WoD
4 RFT:
25 Squat Jump Ball Slams (20#)
10 Ring Push Ups
25 K2E's

WOD
4 RFT:
3 Back Squats @305#
1 Sand Bag Sprint w/80# - 100yrds
3 HSPU on Parallets

3 RFT:
400m run
21 KB Swings @70#
12 Muscle Ups

Strength Work:
"Press"
5,5,5,5,5

CFDaytona WOD
4 RFT:
400m run
35 Ball Slams @20#

CFDaytona

For time and technique:

30 Power Clean and Split Jerks @ 225#