Monday – 10/17/11
Strength: 5×5 OHS or Challenge: Max reps consecutive, OHS 95/65 WOD: “Tabata Something Else” :20 on/:10 off for 8 rounds
Strength: 5×5 OHS or Challenge: Max reps consecutive, OHS 95/65 WOD: “Tabata Something Else” :20 on/:10 off for 8 rounds
WOD: Teams of 3 Starting at different stations and moving forward in order, each teammate must complete 3 Rounds of:
Strength: 5×5 or 5RM Press WOD: AMRAP 10 mins. 5 Burpees 7 Knees to Elbows 9 KB Swings 70/53 Stretch/Foam
Weightlifting: 7×2 or 2RM Clean WOD: 10 Rounds 7 Dips 10 Sumo Deadlifts 165/115 Stretch/Foam Roll
Strength: 5×5 or 5RM Back Squat WOD: (1000m Randy) 5 Rounds 15 Power Snatches 75/55 200m Run Stretch/Foam Roll
Weightlifting: 7×2 Snatch WOD: 18-15-12-9-6 Front Squat 115/80 Weighted Situps 35/25 Double Unders Stretch/Foam Roll
Strength: 5×5 Deadlift WOD: 3 Rounds 4 mins. on/ 1 min. off 10 Pullups 10 Power Cleans 115/80 Stretch/Foam Roll
Teams of 2 Work at the same time and compile AMRAP in 20 mins. WOD: 200m Run 20 Slam Balls
Weightlifiting: 5×3 Power Snatch WOD: 5 Rounds 10 Toes to Bar 10 Thrusters 2 Building Laps Stretch/Foam Roll
Weightlifting: Max Split Jerk WOD: On the minute for 10 minutes 7 SDHP Dips score is total number of dips