Posted:
5/25/2013 7:46:47 AM
Saturday WOD:
emon for 10 min
odd min: 5 unbroken deadlifts (heavy)
even min: 20' handstand walk
rest then
2 rounds for time of:
400m run
20 overhead squats 95/65
60 sit ups
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Posted:
5/23/2013 10:20:17 PM
Friday WOD:
find a 1RM for the snatch in 10 min (strict time limit)
then
find a 1RM for the clean and jerk in 10 min (strict time limit)
then
complete for time
21-15-9 of:
ring dips
knees to elbows
box jumps
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Posted:
5/23/2013 7:39:07 AM
Thursday WOD:
run 1 mile for time
then
5 x 5 back squat @ 85% 1 RM (these sould be heavy but make every rep)
rest then
emom for 10 min complete:
2 lunge steps + 1 front squat + 1 split jerk (alt split each min)
rest then
10 min of work on muscle ups or pull ups
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Posted:
5/21/2013 2:36:50 PM
WEDNESDAY WOD:
Hero WOD "Omar"
For time:
95/65 pound barbell Thrusters, 10
15 Bar-facing burpees
95/65 pound barbell Thrusters, 20
25 Bar-facing burpees
95/65 pound barbell Thrusters, 30
35 Bar-facing burpees
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Posted:
5/21/2013 7:51:04 AM
Tuesday WOD:
press
5-5-5-5-5
then
amrap in 6min of:
20 double unders
10 chest to bar pull ups
rest 3 min then
emom fo 6 min
2 power cleans @65% 1RM
(pause below knee, and then again just above knee...must catch weight in power position)
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