11-11-11 Fri
For Time 300m Row (Sub 3 Island Run) 20 Push Press (135/83) 300m Row 15 Push Press 300m Row 10 Push Press 300m Row 5 Push Press Rx has precedence on rowers
11-10-11 Th
Front Squats – Build To A Heavy Set Of 3 Reps. 15min AMRAP Ladder: 1 Squat Clean (135/83) 2 R-KBS 10 DU (Sub 3:1) 2 Squat Cleans 4 R-KBS 10 DU 3 Cleans 6 Swings 10 DU 4 Cleans 8 Swings 10 Du 5 Cleans 10 Swings 10 DU 6 Cleans 12 Swings 10 DU […]
11-9-11 Wed
For Time 21 Thrusters (95/65) 10 Wt’d Sit Ups (16k/8k) 21 per DB Snatch (anyway) 5 Burpees 1 Island Run 15 Thrusters 10 Sit Ups 15 DB Snatch 5 Burpees Run 9 Thrusters 10 Sit Ups 9 Snatch 5 Burpees Run
11-8-11 Tues
100 Day Challenge End – 100 Push Ups Hero WOD – DT- 5 rounds for time 12 Dead Lifts (155/110) 9 Hang Power Cleans (155/110) 6 Push Jerk (155/110)