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Archive for May 2011
WOD – 2 Partner WOD 20 M Prowler Push 20 Slamballs (each) 20 M Prowler Back 20 Single Arm OHS w/slamball (each) 2 RDs, then 10 Cal Row 10 Ring Pushups (each) 10 Cal Row 10 DB Power Cleans (each) 2 RDs FOR TIME **1 Person Works at a time for (each)
WOD: 5 x 1 Partner Resisted Pullups (+ 1-2 non-resisted per set) 4 x 7 Back Squats @ 60% 1RM (Rest 60 Sec) 20 Sec Max OHS 40 Sec Rest 20 Sec SDHP 40 Sec Rest 5 Rounds RX = 75/55 PHA = 95/65
WOD: Every Min for 20 Min: 5 Pushups 10 Situps 5 Box Jumps RX = 24 in PHA = Clapping, 24 in
“WOD – Speed” 6 x 4 Floor Press @ 75% 1 RM 5 Ring Rows 5 Burpees 5 Wallballs 3 Min AMRAP Rest 1 Min Repeat for 3 Cycles
WOD: 5 Hang Power Cleans 7 Front Squats 9 Pull Ups 5 RFT RX = 115 / 75 PHA = 135 / 95 CTB
