6/14/11 Tues
58 and 2 & 2 Front Squats 5 x 5 5 Rounds For Time-20min cap 3 L-Sit Pull Ups 4 DB Snatch Per Side (35/20) 5 SDHP (95/63) 6 Pull Ups (C2B/ CoB) 7 Burpees Foundations Wod 10! WBS Sit Ups Burpees Short 200m Run
6/13/11 Mon
Air Squats 57 Alternate Grip Pull Ups 1 and 1 Shoulder Press 5×5 5 Rounds For Time 10 Dead Lifts (185/133) 10 Dips Long 200m Run
6/11/11 Sat.
20min. Clean Ladder (95/63) 1st min 1 – 2nd min 2 – 3rd min 3 until failure at which time proceed with Power Cleans Once you fail at power cleans continue with hang power cleans Record Max Rounds Of “Squat” Cleans
Fri 6/10/11
54 and 20 Strength WOD: Push Press 5×5 Main WOD: 30 min time cap 25-20-15-10-5 Hand Release Push Ups Air Squats 4 Rounds 5 Burpees 5 sit ups 3 rounds 5 HPC (135/83) 3 PP ” ” Recovery Run