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#)

Monday, January 23, 2012

6:30pm Only Today

 

 

Rest / Make-up / Mobility

Sunday, January 22, 2012


 

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45#/35#)

30 Pull ups

Saturday, January 21, 2012


 

Team WOD

Friday, January 20, 2012


 

Rest / Make-up / Mobility

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

Tuesday, January 17, 2012


 

Strength

5×3 Overhead squat

 

Conditioning

Death by pull ups

Monday, January 16, 2012


 

Rest / Make-up / Mobility