4/23/12 Mon
1 Island Run 2 HSPU (sub 4 pike push ups) 3 Box Jumps (30/24) 4 Pledge Push Ups 5 T2B 6 A-KBS (32/24) 7 Sit Ups 8 Dips (chin to metal/BW) 9 WBS (20/14) 10 Pull Ups – Pronated Grip Only Buy Out: 10 DU – 10 Burpees – 10 DU – 10 Jump Squats […]
4/21/12 Sat
Variation of 3/8/12 iQ Wod 35 min Cap 20-18-16-12-10 WBS (20/14) 10 DU (sub 50 singles) Clean -any way- (115/75) SDHP (115/75) 100 Singles
4/20/12 Fri
Dead Lifts – building to a heavy set of 1 5 Rounds 2 HSPU 4 Burpees over bar and KB PVC 6 Pull Ups (C2B/CoB) 8 Dead Lifts (225/150) 20 PVC OH Squats Farmers Walk (70’s/55’s) Buy Out: 10 A-KBS
4/19/12 Th
7 Sets of 1 Power Clean and 1 Thruster Metabolic Resistance Training Buy In: 25 WBS (20/14) 25 DU 5 Rounds 3 Burpees 5 Thrusters (155/103) 7 T2B Buy Out: 25 DU 25 WBS