7-27-11 Wed
Shoulder Press 5×5 4 Rounds For Time: 20min Cap 5 Rt KB Snatch (16k/12k) 5 Rt KB Squat ” ” 5 Lt KB Snatch ” ” 5 Lt KB Squat ” ” 25 Double Unders (Sub 125 Singles) 200m Row (must ave 2:00 pace or Less. If Pace is Slower Than 2:00 row 100m)
7-26-11 Tues
100 Air Squats 25 Dead Hang Pull Ups W/ A Pronated Grip Dead Lift Work Doug B’s Birthday Wod 3 Rounds For Time 3 Dead Lifts (315/173) 6 Burpee Pull Ups 9 Hang Clean & Jerk (95/63) Rec Run
7-25-11 Mon
99 air squats repeat fri for dead hangs For Time: 1 Recovery Run 2 Box Jumps (30/24) 3 T2B 4 Dips 5 Pull Ups 6 Sit Ups 7 A-KBS (32/16) 8 Chest to Deck Push Ups 9 Slam Balls (25/15) 10 HSPU Example: Round 1 = 1 Rec Run Round 2 = 2 Box Jumps, […]
7-23-11 Sat
For Time: 21 Wall Ball Shots (20/14) 21 SDHP (95/63) 21 Push Press (95/63) 9 Box Jumps (20/16) 9 Sit Ups 135m Run 18 WBS 18 SDHP 18 PP 9 BJ 9 SU 135m Run 15 WBS 15 SDHP 15 PP 9 BJ 9 SU Run 12 WBS 12 SDHP 12 PP 9 BJ 9 […]