Mark Messer 5/18/15 Mark Messer 5/18/15

05something15 S&C

Hey guys if I ever forget to post the power wod to

Front squat, 5x2, 2:00 rest

For 12:00

1st min- 5-7 ring dips

2nd min- 10 box jumps

3rd min- 35 double unders

:60 row for max calories

Mark Messer 5/17/15 Mark Messer 5/17/15

051815 Strength and Conditioning

Had a great weekend at our power meet. If you missed it, get to training. We are having another meet the end of July.

A. Bench press, 4-4-3-2, 2:00 rest

B1. KB windmills, 3x4/side, :60 rest

B2. Handstand hold, 3x:15 seconds, :60 rest

AMRAP in 7:00

8 pull ups

12 KB swings

200m run

Mark Messer 5/14/15 Mark Messer 5/14/15

Max out Friday

For time with a partner, split up the work however you want:

200m run (relay style)

40 KB swings

40 HR push ups

10 wall walks

200m run (relay style)

Mark Messer 5/13/15 Mark Messer 5/13/15

Mark Messer 5/12/15 Mark Messer 5/12/15

Front squat, 4x3, 2:00 rest

EMOM for 8:00

Evens- 8 alternating DB snatch, heavy

Odds- 10 box jump overs

4:00 rest

EMOM for 8:00

Evens- 100 meter run

Odds- 12 wall balls