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

2/28/2012

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

WOD Feburary 27th

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

WOD Feburary 26th

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

2/24/2012

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

2/23/2012

15 minutes to establish a 1RM Push Jerk + Split Jerk.


3 rounds for time of:

Run 400m
20 KBS 24/16kg
15 T2B

2/22/2012

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

WOD Febuary 21st

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

WOD Febuary 20th

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