Wed 11/7/12
Oly Work Snatch Drop 3-2-2-1-1-1 Start with empty bar add 5 pounds per set Hang Power Snatch 1×5@60% 1×5@65% 1×5@70% Hang Power Clean and Jerk 1×5&5@60 1×5&5@65 1×5&5@70% Met Con: 21-18-12-9 SDHP (80/58) Box Jumps (20/20)
Tues 11/6/12
3 Rounds 10 Russian KBS (32/24) 10 MB Wall Slam Sit Ups 10 Air Squats 10 Back Lunges – 5per – 10 Front Lunges – 5 per – 10 MB Wall Slam Sit Ups 10 Air Squats Buy Out: 10 Snatch any way
Mon 11/5/12
Shoulder Press 4×4 Build To Heavy Front Squats 4×4 Build To Heavy Be Done By The Bottom Of The Hour You Will Have 10min To Set Up For Met Con ——————————– Met Con Will Start At 40min Till The Hour 15min Cap Variation of iQ Wod 7/2/12 21-15-10-6 Thrusters (95/70) Rev Grip BB Row (95/70) […]
Sat 11/3/12
3rd Annual HalloWod -4 Man Teams- 2000m Row (All Rows Are Split Evenly B/T Team Members) 15 Dead Lifts (135/95) (115/85) (95/75) (78/48) 10 Russian KBS (32/24) (24/20) (16/12) (12/8) 10 American KBS ” ” 15 Push Ups (All Team Members Complete All Reps Of Each Exercise) (Then Move Together Back To Rower) (Row Can […]