Sunday, January 22, 2012


 

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45#/35#)

30 Pull ups

Saturday, January 21, 2012


 

Team WOD

Friday, January 20, 2012


 

Rest / Make-up / Mobility

Thursday, January 19, 2012

 

Strength

3×5 Shoulder press

 

Conditioning 

200 KB swings for time (55#/35#)

Wednesday, January 18, 2012


 

3 Rounds for time of:

400m Run

10 Box jump-overs (20″/24″)

20 Hand release push ups

15′ Rope climb

Tuesday, January 17, 2012


 

Strength

5×3 Overhead squat

 

Conditioning

Death by pull ups

Monday, January 16, 2012


 

Rest / Make-up / Mobility

Sunday, January 15, 2012


 

Task Priority Fight Gone Bad

3 Rounds for time of:

20 Wall ball (20#/14#)

20 Sumo deadlift high-pull (75#/55#)

20 Box jumps (20″)

20 Push press (75#/55#)

20 Row (calories)

1 Minute Rest

Saturday, January 14, 2012


 

For time:

6 Rounds

5 Ring dips

15 Sit ups

-THEN-

3 Rounds

Overhead walking lunge (45#/25#)

5 Burpees

Friday, January 13, 2012


 

Rest / Make-up / Mobility