Friday – 4/29/11
Strength: 5×3 Press WOD: Bear Complex 1 Set = Power Clean/Front Squat/Push Press/Back Squat/Push Press 7 Sets = 1 Round
Strength: 5×3 Press WOD: Bear Complex 1 Set = Power Clean/Front Squat/Push Press/Back Squat/Push Press 7 Sets = 1 Round
Skill: Front Squat Strength: 5×3 Front Squat WOD: 5 Rounds 10 Toes to Bar 15 Box Jump 20 Slam Ball
Skill: Push Press Strength: 7×1 Push Press WOD: Tabata Something Else 1 round = :20 work/ :10 rest 8 rounds
Skill: Deadlift Strength: 7×1 Deadlift WOD: 4 Rounds 10 Burpees 20 Lunges 30 Double Unders Stretch/Foam Roll
Strength: 5×3 OHS Skill Practice: KB Snatch WOD: 5 Rounds 10 KB Snatch 10 Back Racked Squat Jump Post WOD:
WOD: Teams of 2 1 round = :30 on / :30 off 5 Rounds each exercise Single Unders Push Press
Strength: Delaod Week Skill: L-Hold WOD: AMRAP 10 mins. 15 Double Unders 10 Knees to Elbows 5 Pullups Post WOD:
Strength: Deload Week Skill: Jumping and Landing WOD: “Elizabeth” 21-15-9 Cleans Dips Stretch/Foam Roll
Strength: Deload Week Skill Practice: Handstand WOD: 21-6-18-9-15-12 Deadlift 165/115 Box Jump 20″ Stretch/Foam Roll