Wed 9/12/12
20 min. Skills Work: MU – Rope Climb – HSPU 5 RFT 3 MU (sub 9 Chins & 9 Dips) 5 HSPU (sub 10 Pike Push Ups) 7 Thrusters (100/75) 1 20ft Rope Climb (sub 200m Row)
Tues 9/11/12
Super Set: Dead Lifts 5×5 Strict Chin Ups 5×5 5 Rounds 5 Dead Lifts (165/115) 5 Hang Power Cleans (165/115) 5 Pull Ups 15 DU (sub 25 Singles 5 Burpees – in that order) 30 Singles
Mon 9/10/12
Strength Work SP 5×12 Start With Empty Bar – continuous reps- 5×1,1,1,1 Snatch Dead Lift, Pull, High Pull, Snatch 5 Rounds 10 Snatch (115/80) 5 OH Squat (115/80) 5 Box Jump (33/27) SCG Standard
Sat 9/8/12
I-Run/New 200/New 200/I-Run …21……15……….10………6 KB Swings (24/16) Goblet Squats (24/16) Sit Ups KB Burpee SDHP (24/16) KB 1 Arm Row (per side) (24/16) Competitor Wod Will Start B/T 10 and 10:30 Be At The Lab By 9:45 To Participate and Be Proficient in 20ft Rope Climb, HSPU, Stone GTS, Snatch Dead Lift at least (185/135) […]