Wednesday, 3-6-13

For time:From Mainsite 20 Wall ball shots, 20 pound ball 20 Sit-ups 20 Box jump, 24″ box 20 Push-ups 135 pound Power Clean, 20 reps 20 Double-unders 20 Thrusters, 35 pound dumbbells 20 Pull-ups 95 pound Overhead squat, 20 reps 20 Kettlebell swings, 1.5 pood 95 pound Push press, 20 reps 20 Dips 95 pound…

Strength: Deadlifts: 6X3 between 70 and 80%   8 Rounds for time of: 5 Burpees 10 Ring Rows, strict 15 Second, Ring L-sit / scale V-up 20 Box Jumps 24/20

2 RDs 10 Russian Swings 10 BB Thrusters 10 BB Hang Power Cleans EMOM x 16 Even- 4 Hang Power Cleans (Build in weight) Odd- 50 D/U 2:1 12 min Ascending Ladder by 5’s 5 Slam Balls 30/20 5 KBS 53/35 5 Single Arm DB Hang C&J 50/35

Strength/Skill – 1 RM Strict Press WOD 7 min AMRAP 10 wipers 10 Power Snatch Rest 1 minute 7 min AMRAP 10 Pull-ups 10 Back Squats (taken from the ground) Rx – 95/65 Advanced – 75/55 Beginner – 55/45

Complete as many reps as possible in 3 minutes of: 10 OHS 135/95 20 KBS 70/53 25 Toes to bar 30 Box jumps, 24″ box 25 KB Sumo-deadlift high-pull 70/53 20 Burpees 10 Shoulder to overhead135/95 *rest 2 min * Complete as many reps as possible in 6 minutes of: 10 OHS 135/95 20 KBS…

Partner WOD – ‘300’ Teams of Three 300 WALL BALLS ROW In this team of 3 WOD, one person rows, one person wall balls and one rests. Wall baller goes to rower, rower to rest and rester goes to wall balls. When ‘300’ wall balls are completed you are done…….but the team that rows the…