5.29.15

May 29, 2015 by Chad Smith

5.29.15
Strength
1) Front squats 4×2 @ 80% of 1rm front squat ( add 5 to 10 pound every week)

WOD
5 Rounds:
15 x Box Jump (24/20)
15 x Push Press (95/65)
15 x Push Up
12 MIN CAP

5.28.15

May 28, 2015 by Chad Smith

5.28.15
Strength
1) 5×1 snatch pull + hang snatch 70% of 1rm of snatch (add 5 pounds every week) 2) 4x1 push jerk + 2 overhead squats 75% of 1rm c&j (add 5 to 10 pounds every week)

WOD
‚ÄúTeam Devout”
1 Mile Run (Switch every 200 meters) each person does 4 splits
2K Row (Switch every 200 meters) each person 5 splits
1 Mile Run (Switch every 200 meters) each person does 4 splits

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