1/5/11 Wed
Day 3… 3 Burpees. If you missed day 1 and 2 make them up and do 6 total. Strength Training: Incline DB Bench Press 5×5 start at 10% of BW add 5lb ea set Main WOD: Long 1/4 3 Rounds For Time 10 Box Jumps 10 Ring Rows 10 ……Dead Lifts Alt …..Push Press (ie. […]
1/4/11 Tues
iQ Burpee Challenge, Day 2… 2 Burpees Strength Work: Front Squats 5×5 50% BW Add 10lb ea. set Main WOD: 4 Rounds For Time 5 per side Renegade Rows (30/20) 5 Hang Power Cleans (95/65) 5 Front Squats (95/65) 2sec hold req, for Rx 5 Hang Power Clean (95/65) 5 per renegade rows (30/20) 200m […]
1/3/2011 Mon
It Has Begun! At Some Point During The Day 1 Burpee. Strength Training: Strict Shoulder Press 5×5 @ 40% BW add 5lb ea set Main WOD 4 Rounds For Time DB Clean 4 per side DB Thruster 4 per side DB C&J 4 per side Db PP 4 per side 20 DU 200m Sand Bag […]
1/1/11 Sat
Happy New Year! See ya Monday – The Burpee Challenge begins.