Tuesday, April 10, 2012


 

Strength

Back squat

 

Conditioning

As many reps as possible in 7 minutes following the rep scheme below:

1 Front squat (95#/65#)

1 Burpee

2 Front squats (95#/65#)

2 Burpees

3 Front squats (95#/65#)

3 Burpees

4 Front squats (95#/65#)

4 Burpees

Monday, April 9, 2012


 

Rest / Make-up / Mobility

Sunday, April 8, 2012

Easter WOD – 11:00am only

 

 

3 Rounds for time of:

10 Burpees

50 Air squats

10 Burpees

20 Roll outs

10 Burpees

20 Pull ups

10 Burpees

50 Sit ups

Saturday, April 7, 2012

 

5 rounds for time of:

7 Push press (135#/95#)

14 Push Up

21 Double Unders

Friday, April 6, 2012


 

Rest / Make-up / Mobility

Thursday, April 5, 2012

 

For Time:

Row 1,000m

100 KB swings (55#/35#)

100 Box jumps (20″)

Run 1 mile

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

Tuesday, April 3, 2012


 

Strength

3×5 Deadlift

 

Conditioning

Death by 10 meters

Monday, April 2, 2012


 

Rest / Make-up / Mobility

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.