Strength – Cleans
65% x 5
75% x 5
85% x 5+
WOD – Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
Katy
May 032012
May 022012
Strength – Back Squat
65% x 5
75% x 5
85% x 5+
WOD – Six rounds for time of:
50 Squats
25 Push-ups
Post time to comments.
May 012012
WOD – “The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Apr 302012
Strength – Deadlift
85% x 5
75% x 5
85% x 5+
WOD – Thruster 2-2-2-2-2-2-2
Post loads to comments.
Apr 292012
Strength – Shoulder press
60% x 5
70% x 5
80% x 5+
WOD – Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Post rounds completed to comments.
Apr 262012
Strength – Cleans
40% x 5
50% x 5
60% x 5
WOD – 21-15-9 rep rounds of
95 pound Front Squat
Situps
Pushups
Post time to comments.
Apr 252012
Strength – Deadlift
40% x 5
50% x 5
60% x 5
WOD – Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Pull-ups
14 Push-ups
21 Squats
Post completed rounds and reps to comments.
Apr 242012
Five rounds for time of:
135/95 pound Overhead squat, 5 reps
10 Toes to bar
40/30 pound dumbbell Hang squat clean, 15 reps
20 Double-unders
Post time to comments.
Apr 232012
Strength – Back Squat
40% x 5
50% x 5
60% x 5
WOD – Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 55 pounds
Post rounds and reps to comments.
Apr 222012
Strength – Shoulder Press
40% x 5
50% x 5
60% x 5
WOD – Happy Birthday Thomas!
For time, 18 reps of:
Toes-to-Bar
Handstand Push-ups
Overhead Squats, 135#/95#
Dumbbell Renegade Man-makers, 35#/25#
Clean And Jerks, 135#/95#
Dumbbell Swings, 55#/35#
and an 800M run to grow on!
