Fri 8-19-11
19 Push Ups Skills Work 15min DU – Rope Climb – Hand Stand Push Ups AMRAP 20 4 Squat Cleans (75/52) 8 Back Thrusters ” ” 12 (STO) Shoulder To Overhead Anyway ” ” 16 Lat Hops Over Barbell, said another way… 8 per side.
8-18-11 Th
18 Push Ups Main Wod: Buy In; 5 T2B Long 200m Run 5 T2B 5 Rounds For Time 5 SDHP (135/93) 5 Pull Ups (C2B/CoB) 5 Box Jumps (30/24) Cash Out; 5 T2B Long 200m Run 5 T2B
8-17-11 Wed
17 Push Ups For Time L 800m Run 200m Row 20 DU’s 10 Front Squats (135/103) L 600m Run 200m Row 20 DU’s 10 Front Squats Long 400m Run 200m Row 20 Du’s 10 Front Squats Long 200m Run 200m Row 20 DU’s 10 Front Squats
8-16-11 Tues
16 Push ups Warm Up and Light Stretching Prior to top of the hour At The Top of the hour Begin Working. Strength WOD SP 6-5-4-3, PP 3-3-3, PJ 1-1-1 Progression of intensity- SP Light to Mod; PP Mod to Mod Heavy; PJ Mod Heavy to Heavy Met Con Wod 5 Rounds For Time 8 […]