Wednesday, 2-22-12

Strength: 15 Min to establish Heavy Single Front Squat WOD: 10 Min AMRAP 5 Walk Out, Walk In push ups 6 DB 25/15 Box Step up and overs 24″/20″ Rest 2 Min 3 Min AMRAP D/U’s

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

3 rounds for time 5 pistols (each leg) 10 pullups 30 D.U.’s 5 wall climbs 10 KBS (53/35#) 30 D.U.’s Rest 1:00 :45 Mins past the hour: 10 MIN EMOM – 100m Sprint

Strength/Skill – 10 min to practice or PR double unders AMRAP 4 4 Front Rack Lunges (per leg) 4 Over the Bar Burpees Rest 1 minute AMRAP 6 6 Goblet Squat 6 Power Cleans Rest 1 minute AMRAP 8 8 Pullups 8 Deadlifts 8 Pushups Rx – 135/105, 1.5/1 Advanced – 115/80, 1.5/1 Beginner –…

PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!    

NO 5AM CLASS TODAY!!   3 RDs 15 Reverse Hypers 10 BB Hang Power Snatch 200m run Deadlift 3×3 @ 75% 3×2 @ 80% 3×1 @ 85% 21-15-9 Power Snatch 115/85 SA OH Walking Lunge 50/35 x2 (42-30-15) Deadlift 115/85 *20min Cap*