Wednesday, 2-1-12
WE ARE RUNNING. BRING APPROPRIATE ATTIRE
Strength/Skill – Front Squat
5 rounds for time
6 CTB pull ups
5 Front Squat @225/155 185/125 135/95
200 meter run
WE ARE RUNNING. BRING APPROPRIATE ATTIRE
Strength/Skill – Front Squat
5 rounds for time
6 CTB pull ups
5 Front Squat @225/155 185/125 135/95
200 meter run
20 Min EMOM: 1:12 Thruster 75/55 2: 10-15 C2B 3: 12 Jumping Squat 4- :50 Plank rest 5 min 10 min AMRAP 20 KBS 70/53 10 HSPU 2:1
WOD: 6 rds for max reps 1 min row for cals 1 min burpee 1 min d/u 1 min rest Strength: Front Squat 3×5 60%, 65%, 70%
Strength/Skill – Bench Press 3 x 5 21-15-9 with a 400m run in between Front Squats burpees, Bar facing
rength: Snatch Push Press + OHS (% based off of Snatch) 70% x5+1 75% x3+1 80% x3+1 85% x3+1 X 2 For Time: 80 D/U”s 4 Rds of Cindy 60 D/U’s 3 Rds of Cindy 40 D/U’s 2 Rds of Cindy 20 D/U’s 1 rd of Cindy Cindy= 5 Pull Ups, 10 Push Ups, 15…
Strength/Skill – 4 x 2 Back Squat – Work up to a heavy Double E.M.O.M. – Even Minute – DB/KB Snatch x 4 DB70/KB70 – DB/55-KB/53 8 Burpees Odd Minute – 2 Back Squat @ 80% of your Heavy Double (From Strength)
Check your inboxes for todays WOD!