Lift:
Push Jerk - Work up to one rep max
WOD:
10 Push Jerk (135 lbs men/95 lbs women)
20 Kb Swings (1 pood women/1.5 pood men)
30 pull ups
40 Push Ups
50 Burpees
60 Abmat sit-ups
Post weight and time to comments.
« January 2010 | Main | March 2010 »
Thursday, February 25th
Lift:
Overhead Squat 3-3-3
WOD:
30, 20, 10 reps of:
Overhead Squat at 50% of Body Weight
Push up
Post weight and time to comments.
Wednesday, February 24th
Lift:
Deadlift 5
WOD:
3 Rounds for time of
15 Deadlift (155 women/225 men)
3 Turkish get ups each arm (25 women/35 men)
Run 400 meters
Post weight and time to comments.
Tuesday, February 23rd
Lift:
Bench Press 3-3-3
WOD:
3 Rounds for time of
10 Power Cleans (95 men/65 women)
10 Bench Press at 50% Body Weight for Women and 75% of body weight for men
20 pull-ups
Run 400 meters
Post weight and time to comments.
Monday, February 22nd
Lift:
Back Squat : 3-3-3
WOD:
3 Rounds for time of
10 Front Squat at 50% Body Weight
15 20" box jumps
20 DB walking lunges 25# Men, 20# Women
Post weight and time to comments.
Thursday, February 18th
WOD
3 rounds10 OHS 75/55
10 HSPU
20 weighted back ext 25/10
Post time to comments
Wednesday, February 17th
WOD:
AMRAP in 20
5 Push Jerk 135/95
15 abmat sit ups
30 double unders
Post rounds to comments
Tuesday, February 16th
Level 1
3 rounds
Run 400
10 Hang Squat Clean 135/95
20 Box Jumps 20"
30 pushups
Level 2
5 rounds
Run 400
20 Hang Squat Clean 135/95
30 Box jumps 24"
40 pushups
Post time to comments.
Monday, February 15th
Level 1.
3 rounds
30 Hang Power Snatch 75/55
30 Wall Ball
3 rounds
30 Power Snatch 95/75
30 Wall Ball
Post time to comments.
