6-21-12
For Load: 5 rounds of: 1 Power Clean + 2 Front Squats These are not Squat Cleans…Power Cleans. If you cannot catch and control in the power position, you are too heavy. Rest as needed between rounds. ~then~ 4 rounds …
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6-19-12
For 20 minutes, complete the following: 10 rounds of: 3 Snatches, 135/95 15 Wall-balls, 20/14 For the remainder of the 20 mins, “Cindy” 5 Pull-ups 10 Push-ups 15 Squats
6-15-12
Tabata: Close-grip push-up Sit-ups Air Squats Supermans Ring push-ups The above exercises will be performed using the Tabata Interval Method (20 secs of work followed by 10 secs of rest for 8 rounds). Athletes will complete all 8 rounds before …
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6-14-12
Establish a 3 rep max on Deadlift ~then~ AMRAP in 12 mins of: 10 Deadlift 20 Kettlebell swings, 53/35 30 Double-unders Note: Use 50% of your deadlift 3RM for your AMRAP load. Details at GymnasticsWOD
6-13-12
5 Rounds for Load (Power Clean Complex): 5 Deadlifts 5 Hang Power Cleans 5 Front Squats The 15 reps are to be completed unbroken each round. Rest as needed between rounds.
6-12-12
10 minutes of: Muscle-up practice or Pull-up practice or Kipping Practice ~then~ 3 Rounds for time: 10 Burpees 20 Pull ups ~then~ 50 step-ups, 95/65
