Friday – 10/28/11
Strength: 2RM Push Press WOD: 3 Rounds 10 Power Snatches 115/80 15 V-ups 10 Clean & Jerks 115/80 15 V-ups
Strength: 2RM Push Press WOD: 3 Rounds 10 Power Snatches 115/80 15 V-ups 10 Clean & Jerks 115/80 15 V-ups
Strength: 5×2 Back Squat WOD: Angie 100 Pullups 100 Pushups 100 Situps 100 Squats Stretch/Foam Roll
Weightlifting: 5×2 Clean & Jerk, 5×2 Snatch Challenge/WOD: Tabata Row Stretch/Foam Roll
Strength: 5×2 or 2RM Deadlift WOD: AMRAP 8 mins. 8 Ring Pushups 8 Bentover Rows 95/65 8 Front Racked Lunges
Strength: 1RM Weighted Pullup and 1RM Weighted Dip WOD: Karen 150 Wall Ball 20/14 Stretch/Foam Roll
WOD: 2 Rounds 15 KB Swings 70/53 200m Run 15 Burpees 200m Run 15 Pullups (Chest to Bar) 200m Run
Strength: 5×3 or 3RM WOD: 6-5-4-3-2-1 Squat Snatch 115/80 Muscle Ups or 5 Rounds 5 Squat Snatch 95/65 10 Dips
Weightlifting: Clean & Jerk 1RM WOD: AMRAP 20 mins. 5 HSPU 10 Back Racked Lunges 95/65 15 Leg Lifts Stretch/Foam
Strength: 5×3 or 3RM Sumo Deadlift WOD: 3 Rounds 30 Double Unders 12 Deadlift 225/155 21 KB Swings 53/35 Stretch/Foam
Strength: 5×3 Bench Press WOD: 4 Rounds 9 Ground to Overhead 115/80 15 Box Jumps 24/20 21 V-ups Stretch/Foam Roll