Wed 3/6/13
Dead Lift 5-5-4-4-3-3 2-4-6-8-10-8-6-4-2 DeadLift (245/185) 30-25-20-15-10-15-20-25-30 DU (sub singles 3:1)
Tues 3/5/13
5 Rounds 15min cap 8 Pull Ups (C2B/ChinOver) 8 DB Snatch (70/45) – 4per 15 Box Jumps (30/24) – Open w/control & step or jump down 6min Rest 3 Rounds 12min Cap 12 T2B 12 Split Squat Jumps – Total Reps – 12 KB SDHP (32k/24k) 12 Sit Ups 6min Rest EMOM 5min 5 KB […]
Mon 3/4/13
SP 5×4 PP 4×3 PJ 3×2 20-15-10 BB Shrugs 1min rest b/t sets Optional Wod Time Permitting 20 15 12 10 WBS Island Run DB Row -Per Side- 200m Row Push Ups
Sat. 3/2/13
2 Partner Wod 25 Push Ups-partner holds an elbow plank while the other works 50 WBS-partner holds a bottom position squat while the other works 75 barbell squats – hold at bb ends facing ea other 100 Box Jumps alternating 1at a time- 20″ 50 Burpees alternating 5 at a time. (Each person does 25 […]