Wed 1-2-13
Wed hours 9am & 4-5-6-7pm OHS 3 reps@65% – 2 reps@70 & 75% – 1 rep@80,85,90% Use 1rm Snatch wt to figure percentages 3 5min Rounds 20 WBS (20/14) 20 SDHP (75/58) 20 PP (75/58) 20 Box Jumps 20″ Rest = Remaining time in the round if you complete the round under 5 minutes that […]
Sat 12/29/12
4 Rounds 70th Run/400/200/I-Run – (All Runs Out 3 In 2) 50 Side Straddle Hop 40 Bicycle Cross Overs (20 per side) 30 Air Squats 20 Push Ups 10 Pull Ups 5 Burpee Box Jumps – 20″ max Buy Out: 50 DU -No Sub. Learn To Do DU.
Fri 12/28/12
BB Shoulder Press 10×5 Start with empty bar. Add (10lb/5lb) ea set. Rest 30sec between sets for 1st 3 sets, :60sec for the next set of 3 sets, :90sec rest for remaining sets. At failure drop wt down and continue until completion of all 10 sets DB work 5×3 Snatch Swing C&P Shrug with 3 […]
Th 12/27/12
It Ain’t, Over… It Ain’t Over! 12 Days Of Christmas 2012 Blues Buster Wod. BB RX Wt. (165/115) 1 Thrusters 2 Front Squats 3 Cleans Any Way 4 Burpees Over The Bar 5 Push Press 6 BB Lunges 7 Sit Ups 8 Pull Ups 9 Air Squats 10 WBS (20@11ft/14@9ft) 11 Push Ups 12 T2B