Tuesday, March 26, 2013

3-26 WOD
 

Skill / Strength

Front squat

 

Conditioning

30-20-10 reps of:

Pistols (alternating legs)

Hang cleans (135#/95)

Toes to bar

Monday, March 25, 2013

3-25 WOD
 

Rest / Make-up / Mobility

Sunday, March 24, 2013

3-24 WOD

 

“Nancy”

5 Rounds for time of:

Run 400m

15 Overhead squats (95#/65#)

♦ compare to 09/27/12 ♦

Saturday, March 23, 2013

Open
 

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball  (20#/14#)
90 Double-unders
30 Muscle-ups

Friday, March 22, 2013

3-22 WOD
 

Rest / Make-up / Mobility

Thursday, March 21, 2013

3-21 WOD
 

Skill

Double unders

 

Strength

Turkish get-ups

Wednesday, March 20, 2013

3-20 WOD
 

“Nate”

AMRAP in 20 minutes of:

2 Muscle ups

4 Handstand push ups

8 KB swings (70#/55#)

Tuesday, March 19, 2013

3-19 WOD

 

Strength

Back squat

 

Conditioning

Alternating tabata interval:

Double unders

Pull ups

-THEN-

Tabata row

Monday, March 18, 2013

Bill & Rob Representing In Mexico

 
photo
 

Rest / Make-up / Mobility

Sunday, March 17, 2013

There is no 1:45 session today.

 

3-17 WOD

 

For time:

Run, 7 Pull ups

Run, 7 Pull ups, 7 Burpees

Run, 7 Pull ups, 7 Burpees, 7 Deadlift

Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans

Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans, 7 Push jerk

(The prescribed barbell weight is 95#/65#)