Fri 2/15/13
SP 5×4 PP 4×3 SJ 3×2 Warm Up: 4 Rounds 1 HSHP 1 SHP 1 PS 1 OHS Work: 5 Rounds (Start With Last Warm Up Wt.- add Wt Ea Round If Possible) 8 Power Snatch 4 OHS Optional Wod Time Permitting 3 Rounds 10 HSPU 10 Alt. Pistols 20 DU
Th 2/14/13
2 Partner Wod 100 (Men- Hang Power Cleans/Woman-Dead Lifts) – 135 100 Burpees 100 KBS (32k/24k) 100 Box Jumps (24″/20″) one person works the other farmer carry around Island (20k/16k) once back switch Buy Out 100 Thrusters – 45 20 rep max before mandatory switch 10 rep min before switch is allowed
Wed 2/13/13
200m Sprint Every E3MOM for 9 min (3 Total Sprints) 5 Rounds 10 WBS (20@11/14@9) 5 C2B Pull Ups 10 Pledge Push Ups 5 Butterfly Pull Ups I-Run Time Remainig: 3 Rounds 200m Row Island Farmers Walk (55/45)
2/12/13 Tues
Front Squats – Build To A Heavy Set Of 5 EMOM for 10min (175/135) Rtg (155/120) Rx (135/105) Sx 2 Hang Squat Cleans 3 Burpees