Friday – 7/22/11
Strength/Challenge: Max Deadlift WOD: AMRAP 10 mins. 5 Pullups 10 Squats 15 Slam Ball Stretch/Foam Roll
Strength/Challenge: Max Deadlift WOD: AMRAP 10 mins. 5 Pullups 10 Squats 15 Slam Ball Stretch/Foam Roll
Strength/Challenge: Max Jerk WOD: 5 Rounds 10 Situps 10 KB Snatch 10 Situps 10 KB Clean & Jerk Stretch/Foam Roll
Challenge: Tabata Row WOD:6 Rounds Building Lap 10 Wall Ball 8 Med Ball Lunges 6 Med Ball Pushups Stretch/Foam Roll
Strength/Challenge: Max Back Squat WOD: AMRAP 10 mins. 5 Burpee Box Jumps 10 Bentover Rows (barbell) Stretch/Foam Roll
Strength/Challenge: Max Press WOD: 3 Periods 1 min. rest between periods AMRAP 3 mins. 8 Pushups (hands off) 5 Hang
WOD: Teams of 2 Split the reps and complete in any order May work at the same time, but may
Strength/Skill: 5×3 Snatch Challenge: 800m Sprint WOD: 21-15-9 Deadlift Dips Double Unders Stretch/Foam Roll
Strength: 3×3 Front Squat Challenge: Static Hang for time Challenge 2: 200m Sprint WOD: AMRAP 12 mins. 10 V-ups 8
Strength: 3×3 Press Challenge: L-Hold for time WOD: 4 Rounds 400m Run 15 Knees to Elbows 15 Push Jerks Stretch/Foam
WOD: Karen 150 Wall Ball for time Challenge: Tabata Situps Stretch/Foam Roll