MWOD: Standard
Warm-up: Standard with Supermans
(add weight to the Overhead Squat)
WOD:
250m run
25 Sumo Deadlift high pull (65/45)
250m run
25 Good mornings (65/45)
250m run
25 Thrusters (65/45)
250m run
25 Military sit-ups - with butterfly leg position
250m run
Friday, January 28, 2011
Thursday, January 27, 2011
Crazy Thursday
MWOD: standard Perfect Stretch in place of Bulgarian squat
Dynamics: 1 round
SWOD: Strict Press (DB or barbell)
5,3,1 (Use the first round of 5 as a warm up then gradually increase weight and reach for a 1 Rep Max last round)
WOD: 3 Rounds for time of:
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push Press/jerks (Men 135 lbs, Women 95 lbs)
5 Push ups
Dynamics: 1 round
SWOD: Strict Press (DB or barbell)
5,3,1 (Use the first round of 5 as a warm up then gradually increase weight and reach for a 1 Rep Max last round)
WOD: 3 Rounds for time of:
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push Press/jerks (Men 135 lbs, Women 95 lbs)
5 Push ups
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