Wed 8/15/12
Front Squats 3-3-3-3-3 Super Set with Rockets 5-5-5-5-5 5 Rounds For Time 5 Pull Ups 5 Push Ups 5 Front Squats (115/80)
8/14/12 Tues
Tech. and Devel.: Snatch Work Bring Your Jump Ropes And Vest if you own one SCG scaled/masters Event 3: (Competing Athletes At Rx Have Priority For Row Portion Then Those going Rx) 12-9-6 Box Jumps (24 w/ 20lb vest/20″ w/ 15lb vest) vest will be 5lbs heavier than scg wt for rx Snatch (100/70) wt […]
8/13/12 Mon
Dead Lift 8-6-5-5-5-3-3-3 Super Set With Shrugs AMRAP to 12 Reps With Dead Lift Wt 4 RFT 15 min Cap Island Run 8 Power Cleans (155/110) 8 DBL Jump Burpees
Sat 8/11/12
For Time: 40min Cap – Variation of iQ Wod 1-21-12 Buy In: Pull Ups (C2B/BW)-If you can’t do unassisted pull ups do ring rows or just by pass the exercise 70th Run 25 Burpees 5 Cleans -AnyWay- (115/80) 5 Box Jumps (24/20) 20 Burpees 10 Cleans 5 Box Jumps 15 Burpees 15 Cleans 5 Box […]