6/15/11 Wed
59 and 3&3 21-18-15-12-9 Rx – (75/53) Rx – Below parallel on OHS Chin To Ground on Push Ups and Full Lock Out On C&J OHS Push Ups C&J L 200 Run
6/14/11 Tues
58 and 2 & 2 Front Squats 5 x 5 5 Rounds For Time-20min cap 3 L-Sit Pull Ups 4 DB Snatch Per Side (35/20) 5 SDHP (95/63) 6 Pull Ups (C2B/ CoB) 7 Burpees Foundations Wod 10! WBS Sit Ups Burpees Short 200m Run
6/13/11 Mon
Air Squats 57 Alternate Grip Pull Ups 1 and 1 Shoulder Press 5×5 5 Rounds For Time 10 Dead Lifts (185/133) 10 Dips Long 200m Run
6/11/11 Sat.
20min. Clean Ladder (95/63) 1st min 1 – 2nd min 2 – 3rd min 3 until failure at which time proceed with Power Cleans Once you fail at power cleans continue with hang power cleans Record Max Rounds Of “Squat” Cleans