Wednesday 11/9/2011
20 min AMRAP 5 ring rows 10 push ups 15 air squats
After 1st round do 1 Clean & Jerk 95/65 After 2nd round do 2 Clean & Jerks 95/65 etc...
Friday
Friday 9/30/2011
3 Rounds
10 Clean & Jerk 135/95
15 Ring Dips
200 m Run
Monday
Monday 8/08/2011
SWOD
Pull-ups on the minute up to 10 min.
WOD
” Grace”
30 Clean and Jerks 135/95
Sprinting toward Friday. Get it? Sprinting?
Thursday 7/14/11
Strength WOD
Sprints 6 x 50 meters
Metcon WOD
5 Rounds
5 Clean & jerk (155/105)
10 KB Swings (53/35)
25 Pushups
Grace
Monday 5/30/11
Metcon WOD
Grace
30 Clean & Jerks (135# m/95# f)
Sled drills
Tuesday
“Grace”
30 Ground to Overhead M135 F95
Banded Sprints 6 x 25m
Wednesday
WOD
“Grace”
30 clean and jerks M135 F95
Tuesday 25th
WOD
15 min AMRAP
6 cleans m115 f 75
12 Push-ups
24 Double-unders
Then:
3 minutes max reps ground to over, same bar as cleans.
Clock does not stop running between AMRAP and max reps
every 5 reps over head count as 1 round. AMRAP rounds plus OH=Score
Clean & Jerks
Skill work Rope climbs
SWOD
Deadlift 3-3-3
WOD
5 Rounds:
6 Clean & Jerk M135 F 95
50 Double unders
