Tuesday 2012 04 10

Skill: 321 Squat Snatch

WOD:
50 Single Arm G2OH With DB (35/20)
5 Toes To Bar
100 m Run
40 Single Arm G2OH with DB (35/20)
10 Toes To Bar
150 m Run
30 Single ARm G2OH
15 T2B
200 m Run
20 Single Arm G2OH
20 T2B
250 m Run
10 Single Arm G2OH
25 T2B
300 m Run 

For Time

Monday 2012 04 09


Strength: 321 Push Press

Skill: M3 or Testing

DU
WBS
Burpees

WOD:
3 Rounds of:
20 DL (225/155)
30 Box Jumps
400 m Run

Friday 2012 04 06


Skill
8x L-sit hold for 20-seconds
10-seconds of rest in between each L-sit


WOD
3 rounds of

200-m run
150-m farmer's walk
15 burpees
25 DB thrusters (50/35)

For Time

Thursday 2012 04 05


Skill
321 Clean & Jerk



WOD
"Annie"
50-40-30-20-10
double unders
sit-ups

For Time

Jack

Wednesday 2012 04 04

No Skill Today



WOD:

"Jack"

20 Min AMRAP

10 Push Press (115/75)
10 KBS (55/35)
10 Box Jumps (24/20)

Tuesday 2012 04 03


Strength:
DL 321

WOD:
7 Min AMRAP

7 FS (155/105)
7 HSPU
7 SDLHP (55/35)

Monday 2012 04 02


Strength: 321 Squat Clean


Skill: M3
OHS
Air Squats
Hand Release Push Ups


WOD

21-15-9

Squat Cleans (135/95
Lateral Burpees
Pull ups