Wed 1/16/13
wod 1 5 Sets – max wk time 60 – 120 sec rest 3 Hang Clean 3 Front Squats 3 STO wod 2 EMOM 12min add wt every 2min Squat Clean
Tues 1/15/13
10 min – Turkish Get Up E3MOM for 24 min. – 8 sets of 2 Reps. Start with 50% of your 1Rm Snatch Wt. add 5lb to 10lb per Set Snatch High Pull Power Snatch OHS
Mon 1/14/13
SP 10×5 Start With Empty Bar increase by (10/5) per Set Dead Lifts 4×4 Start with last SP wt. Increase by (20/10) per set be done by 20 after 4 Rounds 20 WBS (20/14@9) 10 HPC (135/100) 5 Front Squats 1 Rope Climb (sub: 5 Chins & 5 Dips) Buy Out: 25 DU 25 Singles […]
Sat 1/12/13
3 Rounds 12 KBS (32/24) 10 Push Ups 8 Box Jumps (24/20) Suicides 10-20-30-40 yards 4 Box Jumps 5 Push Ups 6 KBS 150m Row I-Run – out 1 in 2 (run in a counter clock wise direction)