Every minute on the minute for 12 minutes of:
3 Hang Power Cleans
3 Front Squats
3 Jerks
Monday, October 24, 2011
Sunday 23 October 2011
A: Deadlift 3-3-3
B: Three rounds for time of:
Power Clean x 5 reps
Front Squat x 10 reps
400 Meter Run
B: Three rounds for time of:
Power Clean x 5 reps
Front Squat x 10 reps
400 Meter Run
Thursday, October 6, 2011
Thursday October 6, 2011
A: Press 1-1-1
B: Deadlift 5-5-5
C: WOD:
For time:
50 HSPU’s
Run 400 Meters
50 Ring Dips
Run 400 Meters
50 Pushups
Run 400 Meters
B: Deadlift 5-5-5
C: WOD:
For time:
50 HSPU’s
Run 400 Meters
50 Ring Dips
Run 400 Meters
50 Pushups
Run 400 Meters
Sunday, October 2, 2011
Saturday October 1, 2011
A.: Press 2-2-2-2-2
B.: WOD: “Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
B.: WOD: “Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Tuesday September 20, 2011
4 Rds:
10 Deadlifts @ 175
Farmers carry as heavy as possible 25 yards
15 pushups
10 Deadlifts @ 175
Farmers carry as heavy as possible 25 yards
15 pushups
Saturday September 17, 2011
Fight Gone Bad
Row (calories)
Wall Balls (20/14 with 10′ target)
Sumo Deadlift High Pull (75/55)
Box Jumps (20″)
Push Press (75/55)
Row (calories)
Wall Balls (20/14 with 10′ target)
Sumo Deadlift High Pull (75/55)
Box Jumps (20″)
Push Press (75/55)
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