Tuesday, March 19, 2013
Strength
Back squat
Conditioning
Alternating tabata interval:
Double unders
Pull ups
-THEN-
Tabata row
Sunday, March 17, 2013
There is no 1:45 session today.
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#)
Saturday, March 16, 2013
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead (115#/75#)
10 Deadlift (115#/75#)
15 Box jumps (24″/20″)
Thursday, March 14, 2013
For time:
30 Sit ups
-THEN-
4 Rounds of:
10 Deadlift (115#/75#)
Run 200m
Rest 1 minute
15 Wall ball (20#/14#)
Run 200m
Rest 1 minute
-THEN-
30 Sit ups
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
