11-15-11 Tues
Front Squats: 5-5-3-3-3 5 Rounds For Time 5per DB Clean & Jerk (45+30+) 5per Back Lunge holding wt’s 15 KB SDHP (24/16)
11-14-11 Mon
SWod: 4 Giant Sets 8-15 reps per ex. Skull Crushers BB Curls Shoulder Press Rest 1 min. Skills work: time permitting 3 to 5 Rope Climbs MCWod: 12 min AMRAP 3 Pull Ups (C2B/CoB) 5 Burpee Box Jumps 7 DU (Sub 5:1)
11-12-11 Sat
Random Acts of Kindness Cleary Run 30 WBS (20/14) 20 Pull Ups 10 Power Snatch (115/73)Rx (95/63)Sx 70th Run 20 Thrusters (115/73) (95/63) 15 Burpees 10 Chin Ups 2 Island Runs 10 OH Squats (115/73 (95/63) 10 DU (sub 5:1) 15 Clean & Jerk (115/73) (95/63) 15 DU 20 SDHP (115/73) (95/63) 20 DU
11-11-11 Fri
For Time 300m Row (Sub 3 Island Run) 20 Push Press (135/83) 300m Row 15 Push Press 300m Row 10 Push Press 300m Row 5 Push Press Rx has precedence on rowers