4/28/11 Fri
12 Air Squats – 10 Dead Hang Pull Ups Dead Lifts 10 Sets Of 10 Reps @ 4020 Tempo 21-18-15-12-9 SDHP (95/63) HPC (95/63) PP (95/63) Rec Run There Will Be A 30min Time Cap On This WOD. Be On Time… That’s On The Floor And Ready To Go At The Top Of The Hour.
4/28/11 Th
11 Air Squats – 9 Pull Ups 5 Rounds For Time 5 Power Snatch (135/93) 10 Lunges Bldg Run Time Remaining: Skills Work
4/27/11 Wed
10 Air Squats 8 Dead Hang Pull Ups Strength Wod: 10 Sets of 10 Dips 60 Sec Rest Between Sets Metabolic Conditioning Wod: For Time; 21 DB Power Snatch Per Side (40/25) 100m Tire Pull (Tunder/Litnin) 15 DB Power Snatch Per Side (50/30) 100m Tire Pull (T/L) 9 DB Power Snatch (60/35) 100m Tire Pull […]
4/26/11 Tues
Day 8 Air Squats – Day 6 Dead Hang Pull Ups Tabata Stylee: 25 Pull Ups 30 Thrusters (95/65) 35 AKBS (24/16) 40 WBS (20/14) 45 Dead Lifts (185/123)