Strength Training

Strength Training Box Squats (12 secs interval) x2 x10 50kg Bench Press x5 x5 60kg Barbell Roll x10 x3 70kg Cable Triceps Ext x10 x2 30kg x10 x3 25kg x till fatigue 15kg Abs Roller 10-10-10 Hollow Rock 10-10-10-10 Handstand lateral walk against wall 5L 5R x3 Parallettes pseudo Push Up 5-5-5-5 1000m Row - 4:21

CFSG

Clean & Jerk (Heavy Singles)

x1 x5

151/162 x4 PR

Then,

(V) (G)

Alt Tabata

DU KBS 2pood

Total=>  317 (10kg Vest) (Vest)

Strength training + Gymnastics Skills

Strength Training

x5 x3

Split/ Power jerk
60/60/70 kg
Snatch Deadlift Pull
60/60/60
Back Squat
60/70/70


Gymnastic Skills

Abs Roller
10-10-10-10

Superman Hold
20secs x4

DU + Burpees Pullup + Stremgth Training

WOD

For time
200 Double unders
20 Burpee Pull ups
100 Double unders
15  Burpee Pull ups
50 Double unders
10 Burpee Pull ups

Time=> 21:20 (G) (15kg Vest)


4hours later,

Strength Training

Bench Press (12 secs interval)
x3 x10 60kg

One Arm DB press
L-R-L 18kg x02
Till Fatigue 

Cable Close Grip Triceps Extension (30secs interval)
x5 x10 27.5kg

KB Shoulder Press 12kg
L-R x3
Till fatigue

Box Squats + FS + HSPU

CFSG WOD - 24/07/12

Box Squat
50% x 2 x 12
x 2 x 8 40kg
x 2 x 4 45kg
x 2 x 2 50kg

Then,

WOD
On the Minute - 12minutes
2 Front Squat 190# / 130#
3 HSPU

Total=> 11 rounds completed (60kg)
Miss one, Did 25 Burpees as penalty.

CFSG

Push Press
1-1-1-1-1
190 x2F/162/184

Then

5, 10, 15, 20, 25 WallBall 10Kg @ 10' Target
50, 40, 30, 20, 10 DU

Time=> 6:02 RXD

5KM Run

WOD

For time
5 KM Run

Time=> 27:03

SMR + Gymnastic Skills

SMFR - 60mins

Handstand Hold
30 sec x10

Shoulder Press + Back Squats

Strength training

Shoulder Press (12 secs interval)
x2 x10 (50kg)

Back Squats (30 secs interval)
5-5-5-5-5
80kg x3
90kg x2

Strength Training + Gymnastics Skills

Strength Training

Box Squats
60% x2 x10 - 40kg
(not sure 1RM, so work on form and speed)

Bench Press (Red band around back) (12 secs Interval)
x2 x10 60kg

Barbell Row (30secs interval)
x10 x5 70kg

One arm DB Chest press 18 kg
L-R-L x2 (till Fatigue)

Barbell Pullover to Close Grip Press (30 secs interval)
x10 x5 25kg

Cable Triceps Ext (Close Grip, 30 secs interval)
x10 x5 25kg

Gymnastic Skills

Hollow hold
15-15-15secs

Superman Hold
15-15-15secs

Abs Roller
10-10-10-10

Power Clean + Front Squats + WOD

6 rounds
1 Power Clean  + 2 Front Squats @ 80%
60kg x2
70kg x4

Then,

3 rounds for time (G)
60 double unders
10 Wallball 10kg
run 200M
10 Slapping PushUp

Time=> 10:48 (G)

CFSG

Snatch (Heavy Singles)
x 1 x 5
140 x4 /151 PR


Then

10, 9, 8, 7...1 KBS 2 Pood / 1.5 Pood (G)
1, 2, 3, 4...10 Burpee

Time=> 9:11 RX

Snatch + HSPU + KBS + DU

CFSG WOD - 11/07/12

Snatch
80% x 1 x 10
115 x5
126 x5

12Mins AMRAP
5 HSPU
10 KBS 2 Pood / 1.5 Pood
25 DU

Total=> 4rounds + 5 HSPU (G) (10mins)

Strength Training

Strength Training with Mo

Bench Press
x3 x4 140
x3 x8 151

Single Arm DB press 17.5kg
L-R-L till fatigue x3

Alternating KB shoulder Press 16kg
x3 till fatigue

Skull Crusher with Close Grip Press 50# Bar
x3 till fatigue