Wednesday – 6/15/11
Strength: 3×10 Press WOD: 4 Rounds 12 Pushups (Hands-Off) 16 DB Racked Lunge 20 Situps Post WOD: 400m Run Strength/Foam
Strength: 3×10 Press WOD: 4 Rounds 12 Pushups (Hands-Off) 16 DB Racked Lunge 20 Situps Post WOD: 400m Run Strength/Foam
Strength: 3×10 Back Squat WOD: AMRAP 12 mins. 5 Ring Rows 10 DB Rows (L/R) 15 V-ups Stretch/Foam Roll
WOD: Fight Gone Bad 3 Rounds 1 min each exercise 1 min rest between rounds Add total reps for score
Strength/Skill: 7×1 Snatch WOD: 21-15-9 Thrusters Burpees Strength/Foam Roll
Strength: 3×12 Press WOD: 3 Rounds AMRAP 4 mins 1:30 rest between rounds 5 Knees to Elbows 10 Hang Power
Strength: 3×12 Front Squat WOD: 5 Dips 10 Box Jump Building Lap or 20 Double Unders 10 Dips 15 Box
WOD: Mary AMRAP 20 mins. 5 HSPU 10 Pistols (1 Leg Squat) 15 Pullups Stretch/Foam Roll
Strength: 3×12 Deadlift Skill: Single Arm Overhead Squat/ DB Snatch WOD: 100 Lunges (in support of – http://www.facebook.com/100Repsfor100Days?sk=wall#!/100Repsfor100Days?sk=app_106878476015645) 3 Rounds
WOD: Teams of 3 WOD Buy-in = 100 situps each (in support of – http://www.facebook.com/100Repsfor100Days?sk=wall#!/100Repsfor100Days?sk=app_106878476015645) After all 3 team members
Strength: Max Press WOD: 20 Power Cleans 5 Pullups 15 Power Clean 10 Pullups 10 Power Cleans 15 Pullups 5