Friday 10/28/2011
“Gator”
8 Rounds
5 Front Squats 185/130
26 Ring Push ups
Friday
Friday 7/29/2011
WOD
The Admiral
3 Rounds
20 Burpees
20 Front Squats 135/105
20 Bow Jumps 24/20
Kettlebell fun
Thursday 7/7/11
Strength WOD
Front squat 5-5-5
Metcon WOD
8 Rounds
8 Russian kettlebell swings (70/53)
20 ft Farmer’s carry
8 Abmat situps
20 ft Farmer’s carry
Cleans & Squats (not to be confused with Squat Cleans)
Monday 6/20/11
Strength WOD
Sprint 4 x 100m
Metcon WOD
10-9-8-7-6-5-4-3-2-1
Hang power cleans (115# m/85# f)
Front squats
Dead Legs
Monday 5/9
Strength WOD
Deadlift: 3-3-3-3-3
Metcon WOD
4 Rounds:
15 Sumo-Deadlift-High-Pull
15 Front Squat
15 Push Press
[m:75, f:55]
Perfecting the art of toes to bar
Wednesday 5/4/11
Strength WOD
Push press 5-5-5
Metcon WOD
5 Rounds
10 Front squats 115/75
10 Pushups
10 Toes to bar
Front Squats and Fun!
Monday 4/25/11
Strength WOD
Front Squats 5-5-5
Metcon WOD
5 Rounds
200m Run
10 Pushups
10 Pullups
Monday
SWOD
Deadlift 3-3-3
WOD
21 Thrusters M95F65
500 M Row
21 Front Squat
400 M Run
21 Push Press
300 Singles Unders
FILLING IN THE LEADER BOARD THIS WEEK. GO HARD AND SUFFER IN SILENCE
Cleans, Front Squats, Dips, Pushups: AMRAP
Monday 12/20:
Metcon WOD
2 Rounds
3 min AMRAP
4 Power Cleans [M: 115, F: 75] 6 Push Ups1 min rest
3 min AMRAP
4 Ring Dips 6 Front Squats1 min rest
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