Wednesday, March 13, 2013
Strength
3×5 Weighted pull up
Conditioning
AMRAP in 5 minutes of:
7 Toes to bar
15 Box jumps (24″/20″)
– THEN –
AMRAP in 2 minutes of:
Ring dips
Tuesday, March 12, 2013
Strength / Skill
Front squat
Skill
Push jerk
Conditioning Partner WOD
Switching EMOM for 10 minutes:
5 front squats (115#/75#) by one person
-THEN-
Max push jerks in the time remaining
Max burpees in the time remaining by the other person
The individual performing burpees may not begin until the fifth front squat is completed
Sunday, March 10, 2013
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Saturday, March 9, 2013
“Helen”
3 Rounds for time of:
400m Run
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 10/06/12 ♦
Thursday, March 7, 2013
Skill / Strength
Snatch
Conditioning
75 Snatches for time (75#/55#)
At the top of every minute perform 5 burpees
Wednesday, March 6, 2013
Strength / Skill
Clean & jerk
Conditioning
AMRAP in 15 minutes of:
10 KB swings (70#/55#)
10 Box jumps (24″/20″)
10 Ring dips
Tuesday, March 5, 2013
Strength
Back squat
Conditioning
3 Rounds for total time of:
Row 500m
Run 400m
Rest 1 minute in between rounds
♦ compare to 08/14/12 ♦
