Tuesday, 4/12/11
Strength – Front Squat 5-5-5-5-5
W.O.D. –
15 Min. AMRAP
10 Ring Dips
20 SDHP 75/55
30 Weighted Sit-ups 45/25
Strength – Front Squat 5-5-5-5-5
W.O.D. –
15 Min. AMRAP
10 Ring Dips
20 SDHP 75/55
30 Weighted Sit-ups 45/25
Thruster – 1 RM 3 Rounds for time: 6 Clean Thruster (2/3 of 1 rm thruster) 12 T2B 24 Box jump overs 24/20
Strength/Skill – Thrusters 5-5-5-5-5 4 R.F.T. 20 – O.H. Walking Lunges w/ bar 45/30 20 – T2B 200m – Sandbag Run 40/20
800m Run 40 Burpees to Target 60/45 Cal Row 30 Bar facing Burpees 40/30 AAB 20 Burpee Box Jumps
Strength/Skill – Weighted Dips 15 min AMRAP 2 – Rope Ascents 18 – WB Shots 20/14 40m – Bear Crawl (From cone to cone 4x’s)
Strength: Bench Press 5-5-4-3-2-2-1 5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s
Strength/Skill:weighted push ups 5×3 25 KB swings 70/53 500m run 50 C2B Pull Ups 500m row 25 wall balls 20/14 500m run 50 D/Us