Fri. 2/13/15
Sumo DeadLift 5×5 – 3-6-9-12-9-6-3 Thrusters (115/88) C2B Pull Up
Th. 2/12/15
For Load Hang Squat Clean 4×2 – For Load 12min EMOM -Start Clock At 1min 3 Squat Clean (185/138) odd min. (1-3-5-7-9-11) 10 WBS (20/14) even min. (2-4-6-8-10-12) Scaled1: 3 SC (165/123) 15 WBS (20/14) Scaled2: 3 SC (135/103) 20 WBS (20/14) – For Time Perimeter Run 500m Row Tri. turn
Wed. 2/11/15
Work Out Of The Day: BSquat 4×5 – Push Jerk 5-4-3-2-2 – 7min EMOM 1 Hang Squat Snatch + 1 Power Snatch Start at 50% of 1rm Snatch – 6×40 yard Dash
Tues. 2/10/15
WOD: S/S: Chins 3×5-10 Step Ups 3×10 per leg – Sit Ups 1×20 Good Mornings 1×20 w/ empty bar – Buy In: Tri Turn Around 10 DB Thrusters 3 Rounds 10 Renegade Rows 5 rows per side alt. 10 Ball Slams 10 DB Burpee Step Ups on to box 5 per leg alt. 10 Cal. […]
