10-6-12
8 AM WOD: Complete 3 rounds for time: Run 400 meters 7 Bench Press, BW/65% of BW 14 Kettlebell Swings, 53/35 ——————————————- 9 AM WEIGHTLIFTING: 3 Position Snatch: 5 x 3 Snatch Push Press: 5 x 5 Snatch Pull: 3 …
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10-4-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
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10-3-12
Strength: Back Squat (low bar) 2×5 @ 70%, 2×3 @ 80%, 90% for reps then “Annie” 50-40-30-20-10 reps of: Double-unders Abmat Sit-ups
10-2-12
Complete for time: Run 400 meters 30 Pull ups 20 Box Jumps, 24/20 Run 800 meters 25 Pull ups 25 Box Jumps, 24/20 Run 400 meters 20 Pull ups 30 Box Jumps, 24/20
10-1-12
15 mins to practice Squat Cleans. Complete 3 rounds for time of: 30 Kettlebell squat cleans, 53/35 5 Handstand push ups 30 Kettlebell high-pulls, 53/35 5 Handstand push ups Note: The KB Squat Cleans and High Pulls will be performed …
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9-29-12
8 am WOD: “Jackie” For Time Row 1k meters 50 Thruster, 45/35 30 pull ups ———————— 9am (weightlifting) 1 Snatch every 30 secs for 4 mins (8 rnds), 65% Rest 4 mins 1 Squat Clean every 30 secs for 4 …
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9-28-12
Strength: Squat (low-bar) 2X5 @ 60%, 2X5 @ 70%, 1X5 @ 80% ~then~ Conditioning: AMRAP in 10 mins of: 5 Ring Dips 10 Push ups 15 Split jumps This video cracks me up every time!
