August 2011

31 Aug 2011
0

Thursday WOD

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Rest Day...
31 Aug 2011
0

Wednesday WOD

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A. Bench Press 5-5-5+ B. Power Clean + Squat Clean + Jerk C. 7 min AMRAP with a partner: 5 Power Clean & Jerks 135/95 one rests while the other one works...
29 Aug 2011
0

Tuesday WOD

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A. Dead Lift 5-5-5+ B. 3 rounds for time (use your bodyweight or scale to 80% of 1RM overhead squat, using squat rack is recommended): •3 Overhead squats •6 Front squats •9 Back squats •12 GHD sit-ups...
29 Aug 2011
0

Monday WOD

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A. Shoulder Press 5-5-5+ B. For time: Run 200m 50 x Wall balls Run 200 m 40 x Push press 45 / 35 lbs Run 200m 30 x Kettlebell swings 1pood Run 200m 20m Broad jumps Run 200m 10 Burpees Run 200m...
29 Aug 2011
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Sunday WOD

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Rest Day...
27 Aug 2011
0

Saturday WOD

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A. Snatch Practice B. 5 rnds 3 Squat Cleans 5 Muscle Ups...
25 Aug 2011
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Friday WOD

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A. Max Split Jerk B. Weighted pull-ups 3×3 C. 20 min AMRAP: •1 Rope climb •10 Pull-ups •20 Push-ups •30 Double-unders...
24 Aug 2011
1

Thursday WOD

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A. Front squat 3×3 B. For time: •1000 m Run •50 Weighted lunges (45 lb sandbag) •30 Box jumps C. GHR / Back extension, 2 x max reps...
24 Aug 2011
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Wednesday WOD

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Rest day...
22 Aug 2011
1

Tuesday WOD

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A. Dead Lift 5-5-5 Deload B. Clean pull (shrug) 3×3. Use 100% of 1RM clean. C. 7 min AMRAP: 7 Kettlebell Clean & Jerks, left arm 7 Kettlebell Clean & Jerks, right arm 7 Knees to elbows...