Karen

Wednesday 2011 11 30


Skill: Squat Clean
40% x 5
50% x 5
60% x 5+

WOD:

"Karen"
150 WBS (20/14)
For Time

Squat Clean Thruster and Sprint

Tuesday 2011 11 29


Skill:
Shoulder Press
5/3/1
40% x 5
50% x 5
60% x 5+

Push Press
3-3-2-2-1-1-1

WOD:
5 rounds of

1 Squat clean Thruster (155/105)
100 m. sprint

Add 1 Rep to the Squat Clean Thruster every round.

Welcome Back Monday!!!

Monday 2011 11 28

Skill: 

5/3/1 WK 4 Deadlift

M3: SDLHP, Burpees, KBS

WOD:
"Angie"

100 Pull Ups

100 Push ups

100 Sit ups

100 Squats

For Time.

Monday 2011 11 21


Skill:
Shoulder Press and Deadlifts
5/3/1
40% x 5
50% x 5
60% x 5

WOD:
15-9-7

300 meter run
1-kb Clean & Jerk(55/35)
1-kb OHS (55/35)

Friday 2011 11 18


Skill: 
Back Squat
5/3/1
75% x 5
85% x 3
95% x 1


WOD:
400 meter run
10 Burpees
Max pull ups

3 rounds/Time

Record your time as well as your pull up Reps.

Thursday 2011 11 17


Skill:
SP: 5/3/1
75% x 5
85% x 3
95% x 1+


WOD:
5 Rounds of:

10 WBS (20/14)
5 Push Press (155/105)
10 DL (155/105)

Wednesday 2011 11 16


Skill:
5/3/1 Cleans
75% x 5
85% x 3
85% x 1+

WOD:

800 meter run
30 Box Jumps (24/20)
30 m. Walking Lunges with Plate overhead (45/25)
30 HSPU
30 OHS with Plate (45/25)
400 meter run

TIME