Thursday, June 30, 2011
Row 1k
12 Pull ups
50ft. Bear crawl
Row 750m
12 Pull ups
50ft. Bear crawl
Row 500m
12 Pull ups
50ft. Bear crawl
Row 250m
Wednesday, June 29, 2011
Skill
Atlas stone shoulders
WOD
5×5 Back squat
***Reminder***
Tonight @ 8:30pm Zone nutrition meeting
Tuesday, June 28, 2011
5 Rounds for time of:
5 Overhead squats (135#/95#)
15 Push ups
30 Sit ups
200m run
Sunday, June 26, 2011
Skill
Muscle-up, Ring dip or Double under
WOD
AMRAP in 12 minutes of:
10 Power cleans (95#/65#)
20 Double unders
Thursday, June 23, 2011
4 Rounds for time of:
400m Run
15 Pull ups
30 Overhead walking lunges (45#/25#)
Wednesday, June 22, 2011
Strength
3×5 Shoulder press
Conditioning
3 Individual 3 minute AMRAPs of:
5 Deadlift (225#/155#)
10 Bar-facing burpees
Rest 1 minute in between rounds
Tuesday, June 21, 2011
4 Rounds for time of:
25 Double unders
15 KB swings (55#/35#)
5 Front squats (135#/95#)