W.O.D. Monday 2/8/10
For Time
1 Mile Run
20 Barbell Complex (65/95) (DL, Bent Over Row, Hang Squat Clean, FS, PP, BS = 1 Rep)
1 Mile Run
Strength
200 Flutter Kicks
For Time
1 Mile Run
20 Barbell Complex (65/95) (DL, Bent Over Row, Hang Squat Clean, FS, PP, BS = 1 Rep)
1 Mile Run
Strength
200 Flutter Kicks
Rest Day
To Be Announced!!!
4 RFT
10 Snatches (115/65)
10 Box Jumps (24/18)
10 Wall Ball (20/14/10)
Strength
50 K2E
Find Max 1 Rep DL
7 RFT
Run 260 Meters
7 DL @ 75% Of Max Weight
Strength
30 HSPU / Progressions
Rest Day - Fundamentals
10 Rounds For Completion
5 BW Bench Press
10 Weighted Ring Dips
Strength
50 Nose Breakers
Find Max C&J
7 Rounds ( Rest 1 Min Between Rounds)
Max Hang Clean (135/85)
Max Rep Pull Ups
* Add Total Reps
Strength
30 DB Push Jerk
For Those Who Did This WOD On Sat, Do 5K Run
Rest Day
8am and 9 am Classes:
7 Rounds ( Rest 1 Min Between Rounds)
Max Hang Clean (135/85)
Max Rep Pull Ups
* Add Total Reps
Strength
30 DB Push Jerk
*Advanced Class WOD Posted @ Box