Monday – 7/11/11
Strength: 3×3 Deadlift Challenge: 500m Row WOD: AMRAP 20 mins. 5 Pullups 10 Seated Presses 15 KB Swing Strength/Foam Roll
Strength: 3×3 Deadlift Challenge: 500m Row WOD: AMRAP 20 mins. 5 Pullups 10 Seated Presses 15 KB Swing Strength/Foam Roll
Strength: 5×3 Press 3 Rounds 50 Double Unders 40 Situps 30 Squats 20 KB Swing 10 Burpees Stretch/Foam Roll
Strength: 5×3 Back Squat WOD: On the minute for 10 mins. 7 Deadlifts (40% of 1RM) Max Box Jumps Score
Skill: Turkish Getup WOD: Fran 21-15-9 Thrusters Pullups Challenge: Broad Jump for distance Stretch/Foam Roll
Strength: 5×3 Deadlift WOD: AMRAP 10 mins. 10 Hang Power Cleans 10 Pushups (hands off) Challenge: Tabata Double Unders Stretch/Foam
Strength: 5×5 Front Squat WOD: JT 21-15-9 HSPU Dips Pushups Challenge: 400m Sprint Stretch/Foam Roll
Strength: 5×5 Press WOD: Helen 3 Rounds 400m Run 21 KB Swings 12 Pullups Challenge: Tabata Situps Stretch/Foam Roll
Strength: 5×5 Deadlift WOD: AMRAP 12 mins. 5 Power Snatch 10 Knees to Elbows 15 Box Jump Stretch/Foam Roll
Strength/Skill: 3×3 OHS WOD: 4 Rounds 200m Run 15 Back Squat 15 Pullups Stretch/Foam Roll
Strength/Skill: 3×3 Clean & Jerk WOD: AMRAP 15 mins. 10 V-ups 5 Planche Pushups 10 Med Ball Situps 5 Med