Fri 6/10/11
54 and 20 Strength WOD: Push Press 5×5 Main WOD: 30 min time cap 25-20-15-10-5 Hand Release Push Ups Air Squats 4 Rounds 5 Burpees 5 sit ups 3 rounds 5 HPC (135/83) 3 PP ” ” Recovery Run
6/9/11 Th
53 and 19 Dead Lifts 5×5 7 Rounds For Time 7 Sumo Dead Lift High Pulls (135/93) 7 2011 Games Standard Box Jumps (30/24)
6/8/11 Wed
Air Squats 52 and 18 Chin Ups 800m Run Long 10 DB Hang Power Snatch Per Side (30%/20%) 5 Pull Ups (C2B/COB) 600m Run Long 10 DB Hang Power Snatch 5 Pull Ups 400m Run Long 10 DB Hang Power Snatch 5 Pull Ups 200m Run Long 10 DB Hang Power Snatch 5 Pull Ups
6/7/11 Tues
51 and 17 Front Squats 5×5 5 Rounds For Time 5 DB Thrusters 20% BW 3 Renegade Rows ” ” 1 Hand Stand Push Up Recovery Run