8-21-12
Every minute on the minute for 10 mins 2 Back squats at 70% of 1 rep max ~then~ AMRAP in 10 mins of: 15 Burpees 25 Abmat sit-ups
8-20-12
15 mins to establish a 1 RM Sumo Deadlift ~then~ For time Sumo “Diane” 21-15-9 reps of: Sumo Deadlift @ 50% of above Handstand push ups
8-18-12
8 AM WOD Overhead Squat, 2-2-2-2-2 Front Squat, 2-2-2-2-2 Back Squat, 2-2-2-2-2 Progressively increase the load each round. Complete all OHS before moving to FS, then to BS. ———————- 9 AM (weightlifting) 10 mins to establish a 3 rep max, …
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8-17-12
For Load: Shoulder Press, 1-1-1-1-1 Push Press, 3-3-3-3-3 Jerk, 5-5-5-5-5 This is to be completed as a press complex. Once you unrack the bar, complete 1 Press, followed by 3 PP, then 5 Jerks (any way) prior to racking the …
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8-16-12
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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8-15-12
5 Rounds for reps: 1 min ME Double-unders 1 min rest 1 min ME Toes-to-bar 1 min rest 1 min ME Kettlebell swing, 53/35 1 min rest
8-14-12
Max Effort: Snatch-grip deadlift, 3 RM ~then~ 3 rounds for time of: Run 400 meters 10 Hang Power Cleans, 155/100
8-13-12
“CINDY” Complete AMRAP in 20 mins 5 Pull-ups 10 Push-ups 15 Squats Just sitting down after two long days of demolition and reconstruction at the box. I really appreciate Nick, Rory and Burt for helping on Saturday after the 8 …
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