Mon. 9/16/13
Snatch = Squat Snatch Wod Option 1 Snatch 1-1-1-1-1-1-1 ————————– For Time 1-2-3-4-5-4-3-2-1 Snatch (135/103)(115/88) 15 DU each Round /////////////////////////// Wod Option 2 Buy In: 5 Burpees – 10 Strict DH Pull Ups – 5 Burpees Then 3 Rounds 30 Mtn. Climbers 15 per side 20 Cal Row 10 DU 10 Pledge Push Ups 20 […]
Fri. 9/13/13
Back Squat 5×3 @ 2311 Tempo 4 Rounds 5 close grip -strict- DH chins C2B(hands) 5 man makers (35/20) 10 T2B 15 cal row 20 DU
Th. 9/12/13
SLDL 3×8 ———– DL 6-4-2-2-2 ————— Buy In: 30 Burpees 3 Rounds 10 deficit HSPU (2plates + Mat/1plate + Mat) 10 Dips (40# Chain/BW) 10 Deadlifts (225/165) 5 Bar Facing Prisoner Jumps over Bar (Rx movement)
Wed. 9/11/13
OHS 4×12 ———– 25-20-15-10 WBS (25/15)slam ball Rx or (20/14)dynamax ball Sx Row for cal. KBS (32/24)Rx or (24/20)Sx 25 DU each round sub singles @ 3:1 5 Burpees each round.
