Wednesday, November 14, 2012
Skill / Strength
Clean & jerk
Conditioning
5-4-3-2-1 reps of:
Clean & jerk (185#/125#)
Muscle up
Sunday, November 11, 2012
“AIR FORCE”
20 Thrusters (95#/65#)
20 SDHP (95#/65#)
20 Push jerks (95#/65#)
20 Overhead squats (95#/65#)
20 Front squats (95#/65#)
Every minute on the minute perform 4 burpees.
Saturday, November 10, 2012
4 Rounds of:
15 Deadlift (135#/95#)
15 Toes to bar
-THEN-
Run 600m
-THEN-
4 Rounds of:
15 Deadlift (135#/95#)
15 Toes to bar
Thursday, November 8, 2012
6:30AM WOD CANCELLED THIS MORNING
Volume training
Conditioning
As many 15′ rope climbs as possible in 2 minutes
-THEN-
AMRAP in 7 minutes of:
7 Back squats (185#/125#)
14 Burpees
-THEN-
Row as many calories as possible in 2 minutes
Wednesday, November 7, 2012
7:45 WOD CANCELLED TONIGHT
Skill / Strength
Hang snatch
Conditioning
3 Rounds of:
Max unbroken HSPU
Max unbroken pull ups
8 Good mornings
