Wednesday, April 4, 2012
Volume Training
Conditioning
With a 7 minute clock:
Run 600m
As many (135#/95#) clean & jerk as possible in the time remaining
Sunday, April 1, 2012
“The Chief“
Max rounds in 3 minutes of:
3 Power cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Thursday, March 29, 2012
Conditioning
As many double unders as possible in 10 minutes. Every time the rope gets snagged, run 200m.
Volume Training
Day 1
Wednesday, March 28, 2012
Hero WOD Mash up
For time:
1 Round of “Rankel”
6 Deadlift (225#/160#)
7 Burpee pull ups
10 KB swings (70#/55#)
200m Run
– 1 MINUTE REST –
1 Round of “Hammer”
5 Power clean (135#/95#)
10 Front squat (135#/95#)
5 Push jerk (135#/95#)
20 Pull ups
– 1 MINUTE REST –
1 Round of “Hansen”
30 KB swings (70#/55#)
30 Burpees
30 GHD sit ups
– 1 MINUTE REST –
1 Round of “Wilmot”
50 Squats
25 Ring dips
Tuesday, March 27, 2012
Strength
5×3 Overhead squat
Conditioning
20-16-12-8-4 reps of:
Weighted step ups (95#/65#)
Toes through rings
