LIFT
Deadlift
6x2
WOD
7 rounds for time of:
-7 Burpees
-7 snatches, 95 LBS
12JAN2012
LIFT
Power cleans
6x2
WOD
5 rounds for time of:
-5 hang cleans at 115 LBS
-10 Lunges with barbell in the front rack
Power cleans
6x2
WOD
5 rounds for time of:
-5 hang cleans at 115 LBS
-10 Lunges with barbell in the front rack
9JAN2012
Back to work with a partner WOD
WOD
with a partner
-Each do 50 air squats
-200 M buddy carry (switch at 100 M)
-30 hand release push ups
*Individuals can not move on until partner has finished that exercise.
WOD
with a partner
-Each do 50 air squats
-200 M buddy carry (switch at 100 M)
-30 hand release push ups
*Individuals can not move on until partner has finished that exercise.
13DEC2011
WOD
4 Rounds;
10 hang cleans + push presses
15 GHD's
80 M sandbag spring
for the hang cleans and push presses, you do a clean then a push press and that equals 1.
4 Rounds;
10 hang cleans + push presses
15 GHD's
80 M sandbag spring
for the hang cleans and push presses, you do a clean then a push press and that equals 1.
12DEC2011
WOD
For time: 50 Pull-Ups 30 Deadlifts 185/135 50 Push-Ups 10 Squat Clean & Jerks 135/95 50 v-Ups 5 OH Squats 135/95 150 Lunge Steps 400m Run 50 Box Jumps 50 Burpees 10 Deadlifts 185/135 5 Squat Clean & Jerks 135/95
For time: 50 Pull-Ups 30 Deadlifts 185/135 50 Push-Ups 10 Squat Clean & Jerks 135/95 50 v-Ups 5 OH Squats 135/95 150 Lunge Steps 400m Run 50 Box Jumps 50 Burpees 10 Deadlifts 185/135 5 Squat Clean & Jerks 135/95
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