Thursday – 6/30/11
Strength: 5×5 Press
WOD: Helen
3 Rounds
400m Run
21 KB Swings
12 Pullups
Challenge: Tabata Situps
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 Ball Pushups
10 Leg Lifts
5 Pushups (hands off)
Stretch/Foam Roll
Teams of 2
Get it done in order
Share the reps
One person works at a time
50-40-30-20-10 (complete like “Annie”)
Situps
KB Swings
150 Wall Ball
50-40-30-20-10 (complete like “Annie”)
Situps
Slam Ball
Skill: Handstand
Challenge: Handstand hold for time
WOD: Jackie
1000m Row
50 Thrusters
30 Pullups
Stretch/Foam Roll
Stregth: 3×8 Deadlift
Challenge: 250m Row
WOD: 10,9,8,7,6,5,4,3,2,1
Dips
Back Racked Lunge
Stretch/Foam Roll
Strength/Skill: 5×3 Split Jerk
Challenge: Box Jump for height
WOD: 3 Rounds
30 KB Swing
25 Pushups
20 Situps
Stretch/Foam Roll
Strength: 3×8 Press
WOD: AMRAP 20 mins.
10 Knees to Elbows
10 Wall Ball
200m Run
Stretch/Foam Roll
Strength: 3×8 Back Squat
WOD: Grace
30 Clean & Jerks
Stretch/Foam Roll