For Max Load
Clean & Jerk
1-1-1-1-1-1-1-1
10-21-11
Compete the following for time
1000 m Row
20 Thrusters, 75/45
20 Toes-to-Bars
40 Wall Balls, 20/14
40 Knees-to-elbows
80 Air Squats
80 Sit-up (abmat)s
1000 m Run
10-19-11
Heavy Fran
For Time:
12 Thrusters, 135/95
21 Pull-ups
9 Thrusters, 135/95
15 Pull-ups
6 Thrusters, 135/95
9 Pull-ups
10-18-11
Complete max reps per round
5 rounds of:
Bench Press
Shoulder Press
The loads used for these exercises should be approximately 50% of your 1 rep max. If you do not know your 1 rep max, use a weight that is moderately heavy after 15 to 20 reps. Two separate stations will be set up. Athlete 1 will begin on the bench press and complete maximum reps. Then he/she will move to the shoulder press station and complete maximum reps. As athlete 1 moves to shoulder press, athlete 2 begins bench press for maximum reps. This WOD is similar to that of the “Conga Line” only that it is not on the minute…it is upon completion of max reps.
10-17-11
Five rounds for time of:
11 Kettlebell swings, 1.5 pood
11 Box jump, 24 inch box
Run 400 meters
11 Burpees
11 Wall ball shots, 20 pound ball
10-15-11
Complete the following for time
“Helen”
3 Rounds For Time Of:
Run 400 meters
21 Kettlebell swings, 1.5 Pood
12 Pull ups
10-13-11
Complete the following for time:
” Filthy Fifty”
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots (20 pound ball)
50 Burpees
50 Double unders
