Fri 3/1/13
EMOM For 6min 8 Thrusters (95/65) 4 Burpees jump over bar jump back 4min rest 10 min of Cindy 5min Rest 5 Rounds 10 DU 10 Box Jumps -20- Original XFit Standard 10 Dips
Feb 2/28/13
EMOM 12 Min 1 Cycle of The Bear Complex (135/105) Rx Standard: add 10 pounds every 2 minutes 135-105 145-115 155-125 165-135 175-145 185-155 Then: 15 Min Amrap 10 per side KB 1 arm row (70/24) 10 2 hand KB Snatch – GTO – (70/24) 10 Box Jumps (30/24) -open and in control-
Wed 2/27/13
10-9-8-7-6-5-4-3-2-1 Pull Ups – Even# Rounds BF or Kip / Odd# Rounds C2B Hang Power Snatch – 75 5-10-15-20-25-30-35-40-45-50 (sub: burpees 2-4-6-8-10-12-14-16-18-20) DU
Tues 2/26/13
Wod 1 3 Rounds 21-15-9 BB Bench Press (75%BW/50%BW) 18-15-12 Goblet Squats (24k/20k) 15-12-9 Dips (20/BW) 12-9-6 Pistols (alternate) Wod 2 For Time 25 WBS (20/14 @9) 2 KB Snatch (24k/20k) 20 WBS 4 KB Snatch 15 WBS 6 KB Snatch 10 WBS 8 KB Snatch 5 WBS 10 KB Snatch