Thursday, January 26, 2012
AMRAP in 20 minutes of:
5 Power cleans (145#/100#)
10 Toes to bar
15 Wall ball (20#/14#)
Wednesday, January 25, 2012
Strength / Skill
3×5 Weighted pull up
-or-
4x400m runs, with two minutes of rest in between effoerts
Main WOD
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)
Tuesday, January 24, 2012
Strength
3×5 Front squat
Conditioning
AMRAP in 10 minutes of:
30 Double unders
15 Power snatch (75#/55#)
Thursday, January 19, 2012
Strength
3×5 Shoulder press
Conditioning
200 KB swings for time (55#/35#)
Wednesday, January 18, 2012
3 Rounds for time of:
400m Run
10 Box jump-overs (20″/24″)
20 Hand release push ups
15′ Rope climb
