Sunday, June 26, 2011

Skill

Muscle-up, Ring dip or Double under

WOD

AMRAP in 12 minutes of:

10 Power cleans (95#/65#)

20 Double unders

Saturday, June 25, 2011

12-9-6-9-12 reps of:

Thrusters (95#/65#)

Toes to bar

200m run

Rest / Make-up

4 Rounds for time of:

400m Run

15 Pull ups

30 Overhead walking lunges (45#/25#)

Strength

3×5 Shoulder press

Conditioning

3 Individual 3 minute AMRAPs of:

5 Deadlift (225#/155#)

10 Bar-facing burpees

Rest 1 minute in between rounds

4 Rounds for time of:

25 Double unders

15 KB swings (55#/35#)

5 Front squats (135#/95#)

Rest / Make-up