6/25/12 Mon
Island Run 50 DU (sub 5 Push Ups, 10 Air Squats, 20 Burpees) 12 Snatch – Any Way- (100/70) 8 OH Squat (100/70) Island Run 40 DU (4 PU, 8 AS, 15 Burp.) 10 Snatch 6 OH Squat I-Run 30 DU (3, 8, 10) 8 Snatch 4 OH Squat I-Run 20 DU 6 Snatch 2 […]
6/23/12 Sat
Start the wod with 5 burpees then do as many thrusters as possible until the start of the next min. continue this format until 100 thrusters are completed 100 Thrusters 5 Burpees Every Minute on the minute
6/22/12 Fri
Build to a heavy 2 rep Push Jerk Clean & Jerk – 4″ to 6″ drop on clean & use split on jerk. 3x 70%; 80%; & 90% of 2 rep max push jerk 3 Rounds 12 WBS (20/20-1/2 & 1/2) 10 Air Squats 8 Pull Ups 6 Thrusters (105/75) 4 T2B 2 HSPU on […]
6/21/12 Th
Shoulder Press 12-9-7-5 Push Press 10-7-5-3 Power Clean 4×3 Start Main wod by 20 till the hour 21-15-9 Clean Any Way (115/80) Shoulder To Over Head (115/80) Back Squat (115/80) Row For Cal DU (sub: singles & burpees same # as round)