2/29/2012
Strength: 5,5,3,3,1 Shoulder Press
WOD:
Death By Clean & Jerk
Clean and Jerk 135/95#
1 the 1st minute, 2 the second minute and so on until you can’t do the amount of reps in that Minute.
CORE: 100 sit ups for time
Strength: 5,5,3,3,1 Shoulder Press
WOD:
Death By Clean & Jerk
Clean and Jerk 135/95#
1 the 1st minute, 2 the second minute and so on until you can’t do the amount of reps in that Minute.
CORE: 100 sit ups for time
Strength: 5,5,3,3,1 Bench Press
WOD:
4 ROUNDS:
10 OVERHEAD LUNGE W/ PLATE 45/25#
10 KB SWINGS 53/35#
4 TIRE FLIPS
30 SIT UPS
CORE: 30 WINDMILLS
Strength: Overhead Squat 5,5,5,3,3,3
WOD:
12 Min Running Clock
-Row 2 K
– Time remaining do an AMRAP of:
3 Deadlifts 250/150
5 DB Push Presses 45/35
7 Pullups
Core: 40 plate situps for time
Strength: Shoulder Press 3 x 5 then 1 set of max reps at 90% Of 1 Rep Max
WOD:
21-15-9 Reps of:
Front Squats 135/95
Handstand Pushups
Core: 30 Bar Rollouts
OPEN WOD 12.1
7 MINUTE AMRAP BURPEES
~BOTH HANDS MUST TOUCH TARGET 6″ ABOVE REACH
Strength: 5,5,3,3,1 Deadlift
WOD:
7 minute clock
Row 500m
20 wall balls
with remaining time on the clock max reps:
Ground to Overhead 95/65#
CORE: 70 Russian Twists
15 minutes to establish a 1RM Push Jerk + Split Jerk.
Run 400m
20 KBS 24/16kg
15 T2B
STRENGTH: 5X3 HANG SQUAT CLEAN
WOD:
12 MIN AMRAP
20 AIR SQUATS
15 BOX JUMPS 24/20″
10 PULL UPS
5 HANG SQUAT SNATCH 95/65#
CORE: 3X10 STRICT T2B
Strength: 5 x 3 Bench Press
WOD:
AMRAP in 12 Min of:
200 Meter Run
10 Goblet Squats 53/35/18
15 Ball Slams 20/15/10
30 Double Unders
Core: 30 Half Moons
Skills Day: Kipping, HSPU, Rope Climb
WOD:
” Freddy’s Revenge ”
5 rounds for time of:
5 Shoulder to Overhead 185/135
10 Burpees
Core: Tabata Plank Pushups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com