Wednesday, September 28, 2011
Strength WOD #1
3×5 Shoulder press
Strength WOD #2
Use the remaining time to find the heaviest atlas stone you can successfully shoulder
Tuesday, September 27, 2011
For time:
30 Back squats (bodyweight)
Run 800m
30 Burpees
-Then –
You have 5 minutes to establish a 1 rep max clean & jerk
*record the time after completing your last burpee and the weight of your heaviest successful lift
Wednesday, September 21, 2011
For time:
Run 800m
30 Muscle ups
Run 800m
* Substitute 3:1 pull ups & 2:1 ring dips (3:1 bar dips) or 1:1 jumping muscle ups (note ring height)
Tuesday, September 20, 2011
Strength
3×5 Back squat
Conditioning
AMRAP in 8 minutes of:
8 Med ball cleans
8 Med ball sit ups
8 Overhead walking lunges (each leg) w/ med ball
*Rx medicine ball weight is 20#/14#.
