WOD
STRENGTH SNATCH TEKKERS SNATCH BALANCE WOD 3 ROUNDS FOR TIME 50 DU’s / 100 SKIPS 40 WALKING LUNGES WITH 20KG/10KG OVERHEAD 30 WALL BALLS 9KG/7KG 10FT/9FT 20 KNEES TO ELBOW 10 H/S PUSH-UPS
Month: September 2012
WOD
STRENGTH OVERHEAD SQUAT 3-3-3-3-3 WOD MAX REPS 8 ROUNDS 1 MIN DU 1 MIN HANG POWER CLEAN 35KG/20KG 30 SEC REST
WOD
STRENGTH 3 ROUNDS PISTOL SQUATS X 10 EACH LEG H/S PRESSUPS X 5 WOD 3 ROUNDS FOR TIME KB THRUSTER X 20 24KG/16KG PULL-UPS X 10 KB SWINGS X 20 24KG/16KG H/R PRESS UPS X 10
WOD
STRENGTH DEADLIFT FIND 1 RM – 10 MINS WORK AT 80% 1RM 5 REPS EMOM 10 ROUNDS WOD – AMRAP 12 MINUTES 5 X 1 CLEAN + 3 X PUSH PRESS 6 X BAR FACING BURPEES 1= CHEST TO FLOOR + JUMP OVER BAR
WOD
WOD – JENNIFER’S BIRTHDAY STRENGTH 3 SETS OF 8 X DEADLIFTS THEN 12 X HR PRESS-UPS 3 SETS OF 8 X FRONT SQUAT THEN 8 X STRICT PULL UPS WOD 49 BOX JUMPS 20/24 49 KNEES TO ELBOW 49 KB SWINGS 16/24 49 DOUBLE UNDERS
WOD
WOD – 18 MINUTE CUT OFF 1 MILE RUN AMRAP DEADLIFT 40KG/25KG X 8 HANG CLEAN X 8 FRONT SQUAT X 8 SHOULDERS TO OVERHEAD X 8
WOD
WOD AMRAP 16 MINUTES THRUSTERS 40KG/30KG X 10 BURPEES X 10
WOD
WOD 21- 15- 9 FRONT SQUAT 65KG/40KG PULL – UPS
WOD
WOD CINDY AMRAP 20 MINUTES PULL UPS X 5 PUSH-UPS X 10 SQUATS X 15