WOD – 12-5-17

Floyd Farms – Old Man Strong – Cycle 1 – 4 weeks Week 1

TUESDAY WEIGHT USED
Muscle Clean 70% x 5 x 5 140
Clean and Jerk (full) 70% x 5 x 3 165
Bench Press 40% x 5, 45% x 5, 55% x 3, 65% x 5, 75% x 5, 85% x 5+ 100, 110, 135, 160, 185, 210(6)
Hip Extensions (Flex those glutes!) 4 x 10 135
Knee Raises 3 x 15

WOD – 12-4-17

Floyd Farms – Old Man Strong – Cycle 1 – 4 weeks (Week 1)
VOLUME

MONDAY
Sots press 3 x 5 #45

Muscle Snatch 70% x 5 x 5 #95

Snatch (full) 70% x 5 x 5 #115

Back Squat 40% x 5, 45% x 5, 55% x 3, 65% x 5, 75% x 5, 85% x 5+
150, 170, 205, 245, 280, 320(5)

Pullups – Strict (use green band 5 x 10 if cant do strict) 5 x MAX 10,10,10,9,9

WOD – 11-13-17

Crossfit Elect….

Strength
Every 1:30 sec for 12 min
Set 1: 3 full cleans + 1 jerk @ 60% #165
Sets 2&3: 3 full cleans + 1 jerk @ 70% #175
Sets 4&5: 2 full cleans + 1 jerk @ 80% #185
Sets 6-8 : 1 full clean + 1 jerk 85% #195

Metcon: 15 Min cap

5 rounds for time
250 meter row
10 Wall balls 30/20
10 pull ups

13:03

WOD – 11-9-17

Crossfit Elect…

20 min AMRAP
20 cal row
20 abmat situps w wallball #20
20 box jumps 24″
20 airsquats w #20 wallball
20 hrpu

REST 10 Mins

10 min AMRAP
10 cal row
10 abmat situps w wallball #20
10 box jumps 24″
10 airsquats w #20 wallball
10 hrpu

—————————————-
3 rnds + 10 cals
rest
3 rnds + 10 abmats