11-10-11 Th
Front Squats – Build To A Heavy Set Of 3 Reps. 15min AMRAP Ladder: 1 Squat Clean (135/83) 2 R-KBS 10 DU (Sub 3:1) 2 Squat Cleans 4 R-KBS 10 DU 3 Cleans 6 Swings 10 DU 4 Cleans 8 Swings 10 Du 5 Cleans 10 Swings 10 DU 6 Cleans 12 Swings 10 DU […]
11-9-11 Wed
For Time 21 Thrusters (95/65) 10 Wt’d Sit Ups (16k/8k) 21 per DB Snatch (anyway) 5 Burpees 1 Island Run 15 Thrusters 10 Sit Ups 15 DB Snatch 5 Burpees Run 9 Thrusters 10 Sit Ups 9 Snatch 5 Burpees Run
11-8-11 Tues
100 Day Challenge End – 100 Push Ups Hero WOD – DT- 5 rounds for time 12 Dead Lifts (155/110) 9 Hang Power Cleans (155/110) 6 Push Jerk (155/110)
11-7-11 Mon
99 Push Ups Time Cap 50min 5RFT 10 Box Jumps (20/16) 70th St Run 10 Box Jumps 20 DU’s (Sub 3:1) 10 Air Squats 200m Row 10 Air Squats 20 Push Ups 10 Burpees 5 Pull Ups Rx = 5 Rounds maintaining all RX standards Sx = 4 Rounds maintaining all RX standards Min = […]