Monday, 2-6-12

Strength: 4X8 Reverse  Lunges increasing Weight   “Elizabeth” 21-15-9: Squat Cleans Ring Dip

15 min EMOM Min 1 – 12 Hollow Rocks Min 2 – :50 Plank Min 3 – 14 Medball Twist 20/14 8 RFT 2 Rds of “Cindy” 50′ Weighted Walking Lunges 35/20 * 24 min cap*

Strength: Push Press – 75% x 5 x 5 Back Squat – 3 x 10 @ 70% Wod: 10 RFT: 1 Deadlift 135/95 1 Power Clean 1 Deadlift 1 Power Clean 15 D/U’s

Back Squat – 2×10 @ Empty Bar 4×5 @ 60, 70,75, 77.5% 2×3 @ 80, 82.5% Push Press 3×5 @70-80% 1RM For time: 21-15-9 KBS 53/35 Goblet Squat DU (63-45-27) *7min cap

Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s

10 Min EMOM 2 Push Presses + 1 Push Jerk Work up to a heavy complex 5 RFT 6 MU 5 Power Cleans 185/125 4 Front Squats 3 Push Jerks