Monday “In & Out-Knockin it down” 2R4T: 200M Run;25 Back Squats;200M Run;25 Front Squats;200M Run;25 OHS Tuesday Hulk Strength-Strict Pullups; 100 Burpees for time. Wednesday “Regional WOD 2011″ 21-15-9:Deadlift(275/185); Box Jump (24/20) Thursday “Never Ending Fran” 1 Pullup; 1 Thruster 1st min. 2 Pullup; 2 Thruster 2nd min. until you cannot complete in min. Friday […]
Week – Aug. 27 – Sept. 1, 2012 Read More »
Monday Hulk-Shoulder Press; then…3rds.-avg.scores[500M Row; 3min.rest] Tuesday 1-C&J 1st min.; 2 C&J 2nd min; 3 C&J 3rd min. until cannot complete in min. (95/135) Wednesday “Cindy” – AMRAP-20 min. – 5 pullups; 10 pushups; 15 squats. Thursday “10 min Push” – AMRAP pushups 10 mins.; Pick 2 Strengths – Hulk Friday 6R4T-10 KBS (50/35); 10
Week – August 20 thru August 25, 2012 Read More »
Monday 200M Run;[5R4T-10 Power Snatch; 12 OHS(95/65)]; 200M Run Tuesday “Row’d Kill” 1 min Row; 1 min Burpees repeat until 50 Burpees (275m/235m) Wednesday Hulk-Front Squat; 1BJ – 1PU 1st min; 2BJ – 2PU 2nd min; 3BJ – 3PU 3rd min; etc. until can’t complete (24/20) Thursday 4R4T-10 deadlift(275/185); 18 pushups Friday “Quatro Quads”-4R4T-400 M
Week, August 13 thru August 18, 2012 Read More »
Monday “Helen” 3R4T- 400M Run; 21 KBS(50/35); 12 Pullups Tuesday Hulk “Thrusters”; Row Relay 4R4T-Row 250M; 100M Plate Carry(45/25) Wednesday “Evil” for time…30 HSPU(kip); 40 pullups; 50 KBS(50/35); 60 situps; 70 burpees Thursday “Death” “Pick a Strength”-Death by DU 5-10-15-20; Death by 10M Run-squats & run(1squat & 1run) Friday “Bear” Power Clean; Front Squat; Push
Week – August 6 – August 11, 2012 Read More »