May 16, 2012 by josh 720 5-15-2012 Strength: 5×3 Power Clean WOD: 21-15-9 Squat cleans Bar facing burpees Cash out – 600m runRead more
May 14, 2012 by josh 672 5-14-2012 Strength: 5×3 Tempo Back Squats WOD: 500m row 40 wall ball shots 30 push ups 400m row 30 wall ball shots 20 push ups 300m row 20 wall ball 10 push upsRead more
May 11, 2012 by josh 692 3-10-2011 Strength: 2 x 500m rows Rest 2 minutes between rows WOD: 30 back squats 10 pull ups 10 push jerks 20 front squats 10 pull ups 10 push jerks 10 front squats 10 pull ups 10 back squatsRead more
May 8, 2012 by josh 693 3-8-2012 Strength: a) 4×8 bench press b) 4×8 bent rows WOD: 10,9,8,… 3,2,1 Burpees 10,9,8,…3,2,1 Pull upsRead more
May 7, 2012 by josh 694 5-7-2012 Strength: Back Squat WOD: 4 rounds for time 250 m row 9 hang squat cleans 115/75 6 push jerk 115/75Read more
May 6, 2012 by josh 708 5-5-2012 Strength: 5×3 hang clean @70% WOD: 3 rounds 400 m run 30 sit ups 20 push pressRead more
May 2, 2012 by josh 701 5-3-2012 Strength: 4 x 1 strict press + 2 push press + 3 push jerk @ 65-75% of strict press 1 rm WOD “crushing Helen” 8 RFT 100 m sprint 8 kb swings 2pd/1.5pd 5 plyo push upsRead more
May 2, 2012 by josh 771 5-2-2012 Strength: 5×7 back squat @ 75% WOD: 3 rounds for time of 300m row 20 wall ball shots 20/14 10 pull ups Finisher: 3×5 TGURead more
May 1, 2012 by josh 852 5-1-2012 Strength: 20 minutes to find a 1 RM clean & jerk WOD: “the chief” Finisher: Handstand holdsRead more
