Warm up
1 min. plank
1 min. plank each side
Dumbbell/ kb lifts
400m run
WOD
15 min. AMRAP
3 squat clean/ jerk (105,155)
6 deadlift (105,155)
Run to cones and back
9 box jumps (20,24)
Thursday, July 28, 2011
Thursday, July 7, 2011
WOD 7/6
Warm-Up
PVC Work
Drag 5lb. weight with feet down and back x2
Walking lunges down and back x2
20 Slamballs
10-4 ct. mountain climbers
WOD
2*2*2*2*2 Deadlifts
PVC Work
Drag 5lb. weight with feet down and back x2
Walking lunges down and back x2
20 Slamballs
10-4 ct. mountain climbers
WOD
2*2*2*2*2 Deadlifts
WOD 7/5
4-Person Teams
50 pull ups
50 OHS w/ plate @ 400m mark
50 KB Swings @ 800m mark
50 Medball Cleans @ 1600m mark
When all your team members are at the 1600m mark, work way back. (100 of everything)
50 pull ups
50 OHS w/ plate @ 400m mark
50 KB Swings @ 800m mark
50 Medball Cleans @ 1600m mark
When all your team members are at the 1600m mark, work way back. (100 of everything)
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