WOD Monday, 15 April 2013 02:14

Strength.

DE Back Squat. 12x2 @ 65% of 1RM on 1:30.

WOD.

Jackie

1000M Row

50 Thrusters 45/33

30 Pull-ups


WOD Friday, 12 April 2013 01:48

Strength. 

Max Effort Shoulder Press

WOD.

For time.

30 Burpees

15-12-9 Power Clean & Hand Realease Push-ups.

800M Run

 


WOD Thursday, 11 April 2013 02:47

Skill.

 10 Minutes of Pull-ups. Kipping and Dead-hang.

WOD.

3 Rounds for time of:

15 Thrusters 95/65

60 seconds of max effort row

 


WOD Wednesday, 10 April 2013 02:32

Strength. 

Work up to a 3 RM Back Squat.

WOD. 

5-4-3-2-1 of:

70% of todays 3RM

Chest-to-bar pullups

Toe-to-bar

Watch the video by Kstar.


WOD Tuesday, 09 April 2013 01:41

Skill.  15 minutes of: Handstand hold- handstand push-ups- handstand walking.

WOD. 7 min AMRAP

5 Power Cleans (heavy but perfect form)

7 Burpees


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