September 2011

30 Sep 2011
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Saturday WOD

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A. Dead Lift 3-3-3+ B. 12min AMRAP: 20 Box jumps 24/20 10 Overhead lunges, left arm 53/35 10 Overhead lunges, right arm 53/35...
30 Sep 2011
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Friday WOD

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A. Bench Press 3-3-3+ B. For time: 1000 m Row 21-15-9 •Kettlebell floor press (53/35) •Toes to bar 100 Double unders...
28 Sep 2011
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Wednesday WOD

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A. Back Squat 3-3-3+ B. 15-12-9: •Muscle snatch (clean grip). Use 40% of 1RM snatch. •Strict pull-up •Broad jump...
27 Sep 2011
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Tuesday WOD

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A. Shoulder Press 3-3-3+ B. Tabata AirDyne Knees to forearms KB Snatch L 53/35 KB Snatch R 53/35...
25 Sep 2011
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Monday WOD

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A. Dead Lift 5-5-5+ B. 3 rounds for time: 10 Chest to bar pull-ups 10 Front squat (use 75% of 1RM) 10 Burpees...
23 Sep 2011
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Saturday WOD

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A. Bench Press 5-5-5+ B. 15 AMRAP 20 Burpee WB 30 Cal on Airdynes...
22 Sep 2011
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Friday WOD

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A. Back Squat 5-5-5+ B. 4 Rnds 400 m Run 15 Thrusters @ 95/65 15 Pull-Ups...
21 Sep 2011
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Thursday WOD

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A. Shoulder Press 5-5-5+ B. Find your 1RM Turkish Get up C. 3 rounds for time: 10 x Box jumps (24/20in) 20 x Kettlebell swings (70/53lb) 30 x Double-Unders...
20 Sep 2011
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Tuesday WOD

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A. 1 RM Split Jerk B. For time: 5-4-3-2-1 Bear complex Bear Crawl Bear complex is: Power clean – Front squat – Push press – Back squat – Push press. Use 2/3 of 1RM clean....
18 Sep 2011
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Monday WOD

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A. Squat Cleam find 1RM B. For time: Front squat 10-9-8-7-6-5-4-3-2-1 (use 50% of 1RM) Double-unders 50-45-40-35-30-25-20-15-10-5...