6/20/11 Mon
64 and 1&1 Shoulder Press 5×5 3 Rounds For Time 10 DB/KB Thrusters (35/20) 20 DB/KB Waiters Lunge (35/20) 10 T2B Short 200m Run Time Permitting Skills Work: Split Jerk
6/18/11 Sat
3 rounds for time-30min Cap 21 PP/PJ (95/63) 21 Box Jumps (24/20) 21 SDHP (95/63) 21 Wall Ball Shots (20/14) Long 200m Run
6/17/11 Fri
61 Squats and 5&5 Warm up: 3 to 5 sets min. Build up weight slowly. 5×5 Push Press Warm up: 3 to 5 sets min. Build up weight slowly. 5×5 Dead Lift Rest 3 to 5min between sets as weight increases. If time remains – skills work. Handstand pushups, double unders, rope climbs, kettlebell snatch […]
6/16/11 Th
Bench Mark WOD: -Fran- Wod 2: Optional Cleary Run 10 Lateral Line Hop Burpees 70th Run 10 Frog Hop Burpees long 200 10 Burpees