2/27/12 Mon
21-18-15-12-9 OHS (75/53) Bicycle Xover – Per Side Dips Lunges (45/25)
2/25/12 Sat
25 Wall Ball Shots 25 Slam Balls 25 push Ups 25 Air Squats Island Run 20’s I-Run 15’s I-Run 10’s I-Run
2/24/12 Fri
Crossfit Games Open Wod 12.1 Optional Work: Skills and Gymnastics and Strength Work: Rope Climb – MU- KB Snatch – HSPU – TGU – Dead Lift – Split Jerk – Sled Push – Jump Rope Proficiency Lot of Stuff To Get Good At
2/23/12 Th
Front Squat 3-3-3 Back Squat 3-3-3 Grip Work 3 sets of 1min BB hold attempts Start Wt (205/135) 3 RFT 70th Run 400m Row 30 A-KBS (24/16) 25 DU sub 100 singles 20 KB one arm row (24/16) – 10 per side 35 min Cap Rx time requirement is sub min.