3/16/12 Fri
Begin with empty bar. Increase weight ea. set SP: 12-10-8-6-4-3 PP: 3-3-3 PJ: 2-2-2 SJ: 1-1-1 12.4 12min AMRAP Karen 90 DU (Sub singles for remaining time of Wod) 30 MU (Sub Pull Ups if you don’t have MU) If you are doing 12.4 for the open you will begin there and the overhead work […]
3/15/12 Th
Heaving Snatch Balance 5×3 Snatch Balance 5×2 3 Rounds For Time 10 OH Squat (95/65) 10 per side Stationary Lunges 5 front 5 back (95/65) 10 BB Rev Grip Rows (95/65) 10 per side Lat Jumps over Bar
3/14/12 Wed
25 WBS (20/14) 25 Pull Ups 25 Box Jumps (24/20) Island Run 20 WBS 20 Pull Ups 20 Box Jumps Island Run 15’s I-Run 10’S I-Run
3/13/12 Tues
S/S: Dead Lifts 3-3-3-3-3 Tricep Kick Backs 8-8-8-8-8 Snatch High Pull 2-2-2-2-2 8 min AMRAP 20 DU 10 Power Snatch (75/53)