6/20/12 Wed
Brian and Vanessa are going back to Wi. in honor of there time with us we will be performing a wod suggested by Brian . Brian’s Song- A Chipper 1 Island Run 5 HSPU (sub 5 pike push ups) 200m Row 2 Rope Climbs 10 Burpee Box Jumps (24″ over box/20″ over box) 20 Dips […]
6/19/12 Tues
Choose A Hero: Tyler 5 Rounds 7 Muscle Ups (sub: 3 Dead Hang Chest 2 Bar Chin Ups & 4 Chin to Metal Dips x 3) 21 SDHP (95/65) Wittman 7 Rounds 15 KBS (24/16) 15 Power Cleans (95/65) 15 Box Jumps (24/20)
6-18-12 Mon
SP 5×3 4 Rounds 70th Run 2 Clean & Jerk (95/65) *use squat clean and split jerk in this movement* 4 PP or PJ from back (95/65) 6 OH Squats (95/65) 8 Hang Power Clean (95/65) 10 WBS (20/14)
6//15/12 Fri
21-15-12-9 Air Squats Push Press (75/53) Sit Ups SDHP (75/53) Clean – Any Way- (75/53) Buy Out: 5 squat clean & jerk (75/53) (Use split jerk) RX = unbroken sets of ea exercise in addition to wt. As well as good mechanics.