WOD #1:
AMRAP in 12min.
10 HSPU (2012 Regional Style)
50m Barbell Farmer Carry (95# each hand)
5 Hang Power Clean (225#) (2012 Regional Style)
= 5rounds
After Party:
50 GHD Sit-Ups
50 Strict Pull-Ups
Friday, April 20, 2012
Thursday, April 19, 2012
Thursday 4-19-2012
Strength:
Snatch: Heavy Single
(205#, 225#, 235#, 245#, 265#x, 265#)
WOD #1:
Two Rounds for Time:
50 Hip Extensions
10 Muscle Ups
30 Squat Snatch (95#)
100m Sled Push (115#)
= 17:46
After Party:
50 Diamond Push ups
Wednesday, April 18, 2012
Tuesday, April 17, 2012
Tuesday 4-17-2012
Strength:
Weighted Pull-Up
1rep x 7sets
(24kg, 32kg, 40kg, 48kg, 52kg, 56kg, 60kg PR)
WOD #1:
"Elizabeth"
21-15-9
Squat Cleans (135#)
Ring-Dips
= 7:15 (Not a good day, haha)
After Party:
Tabata Row for meters
= 847m Total
Monday, April 16, 2012
Monday 4-16-2012
Strength:
Deadlift (Standing on plates 2.5")
3reps x 5sets
(315#, 405#, 455#, 485#, 500#)
WOD #1 (Main site WOD 4-16-2012)
Run 800m
then 10rounds of...
10 Handstand Push-Ups
10 Pistols (alternating)
then...
Run 800m
= 25:20
Sunday, April 15, 2012
Sunday 4-15-2012
Strength:
Incline Bench 3reps x 5sets
= (135#, 185#, 185#, 205#, 205#)
WOD #1:
AMRAP in 20mins.
50yd. Overhead Carry (185#)
1 Rope Climb (15")
20 Burpees
= 7rounds + 60yds.
After Party:
50 Hand Release Push-Ups
Saturday, April 14, 2012
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