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Archive for September 2010
WOD 5 x 1 Clean & Jerks 3 x 3 Front Squat 80% of 1RM or better Partner Leg Throws 4 x 25 8 x 5 Clapping Pushups Off the ground as possible 4 x 40 Meter Sprints
WARM UP: Foam Roll Burpee Broad Jump Lunge & Twist High Knees Shoulder Stretch with Band WOD 21-15-9 OH Squat Sots Press FOR Time RX = 45 lb barbell PHA = Turkish Get-up Rest 3 Min Mini KStarr’s Mobility WOD Deep Squat Hold – Any Safe Position 7 Total Minutes (rest as needed)
WOD: 500 Meter TT rest 2 mins: 8 CTB Pullups 8 Deadlifts 8 Lateral Burpees over the bar 16 min AMRAP RX= 155 / 105 PHA= 185 / 115
WOD: 15 Situps with Wall Ball 5 Hang Power Cleans 5 Jerks 15 Air Squats 6 RFT RX 115/85 PHA 135/95 GHD
WARM UP: Foam Roll / Lacrosse Balls Alley Tempo Runs 5 Inch Worms Shoulder Stretch w Band WOD: “KELLEY” 400 Meter Run 30 Box Jumps (24 inch) 30 Wall Ball (20/14) 5 RFT
