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

Monday, June 27, 2011

 

Rest / Make-up

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

 

Saturday, June 25, 2011

 

12-9-6-9-12 reps of:

Thrusters (95#/65#)

Toes to bar

200m run

Friday, June 24, 2011

 

Rest / Make-up

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#)