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
Sunday, March 25, 2012
2012 CrossFit Games Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100#/65#)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100#/65#)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100#/65#)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100#/65#)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100#/65#)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100#/65#)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100#/65#)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Saturday, March 24, 2012
2 Rounds for time of:
500m Row
150′ Bear crawl
20 Burpee box jumps (20″)
200m Farmer’s carry (110#/70#)
Thursday, March 22, 2012
Strength
3×5 Deadlift
Conditioning
For time:
100 Sumo deadlift high-pull (95#/65#)
At the top of every minute perform 10 lateral bar hops.
Wednesday, March 21, 2012
5 Rounds for time of:
5 Pull ups
10 Overhead squats (95#/65#)
15 Sit ups
400m Run
Tuesday, March 20, 2012
Strength
5×3 Push jerk
Conditioning
AMRAP in 15 minutes of:
200m Run
10 Right arm KBS (55#/35#)
10 Clapping push ups
10 Left arm KBS (55#/35#)
