Wednesday 2012 03 21

WOD:

Team

300 Sumo Deadlift High Pull (45)
40 Tire Flips
200 Air Squats
80 Burpees
300 Sumo Deadlift High Pull (45)

For Time

Diane

Tuesday 2012 03 20

Skill:
Clean & Jerk 321

WOD:
"Diane"
21-15-9

Deadlifts (225/155)
HSPU


For Time

Monday 2012 03 19

Skill:
M3

WOD:
3 Rounds of

300m Sprint
10 PCL @70% of 1RM
30 Push ups H/R

For Time

CF Games WOD 12.4

Thursday 2012 03 15 


No Skill


WOD:
CF Games WOD 12.4

12 Minute AMRAP

150 WBS (20/14)
90 Double Unders
30 Muscle Ups

Wednesday 2012 03 14


Skill:
3 x 300 meter Run
Rest 90 seconds between runs

Rest 5 minutes then:

WOD:
2 Rounds of:
100 meter Walking Lunges
30 1-DB Thrusters (35/20)
30 1-DB Russian Swing (35/20)

Rest 3 Minutes

Then do
Max Hang Power cleans in 3 minutes at (95/65)

Tuesday 2012 03 13


Skill:
321 Push Press

WOD:
11 minute AMRAP

15 DL (185/115)
30 DU's

Rest 2 minutes then
3 minutes Max Burpees

Helen

Monday 2012 03 12

Skill:
M3 
Power Clean
WBS
Burpee

WOD:

"Helen"
400 m Run
21 KBS (55/35)
12 Pull ups

3 Rounds

8 Min AMRAP

Monday 2012 03 05


Skill:
5/3/1
Back Squat
40% x 5
50% x 5
60% x 5

WOD:
8 min. AMRAP

30 SDHP
15 Hand Release Push ups
100 m. Run