Thursday, 6/9/11
W.O.D. – 6 Sets
5 Front Squats (Heavy)
Rest 10 Secs.
20 Pull-ups
Rest 2 mins
Increase weight of front squat each set…..
…..Just in case…
3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
W.O.D. – 6 Sets
5 Front Squats (Heavy)
Rest 10 Secs.
20 Pull-ups
Rest 2 mins
Increase weight of front squat each set…..
…..Just in case…
3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
W.O.D. 4 Rounds for time: 30 Double Unders 20 Walking lunges (45/25lb. plate) 10 Power cleans 185/135 135 /95 95/45
Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice
W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders
Strength-Thrusters – 3-3-3-3 W.O.D. – 3 R.F.T. 200 m Plate Carry 20 Box Jumps 24″ 20 KB Swings 1.5/1.0 20 Thrusters 45/35 40 D.U.’s
Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-9 Build to 3 RM Push Jerk Min 10-15 Build to 3 RM 20 Min AMRAP 20 Burpee BJO 24/20 15/12 AAB 10 Slam Balls
Strength/Skill: Muscle ups 2013 Open WORKOUT 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 burpees 210/120 pound Snatches, as many reps as possible