Shoulder Press: 2,2,2,2,2,2,2,2,2,2. Core: Hip-Thrust Leg Raises/GHD
WODs
Feb 9th, 2012:
For Time: (Rain Or Shine, Come Prepared) Run 400m 25 Toes-To-Bar (Sub – Sit-Ups +20) Run 400m 20 Toes-To-Bar Run 400m 15 Toes-To-Bar Run 400m 10 Toes-To-Bar Competitors: Pistol Work
8 February, 2012:
-Row 1000m For Time- AMRAP In 10 Mins Of: 6 Power Snatch (S:75/55 RX:95/65) 10 Box Jumps 14 Rocker Push-Ups Extra: 50 Ring Dips 0930 Metcon Moms: Strength Work: SDHP WOD:… Read more »
7 Februaury, 2012:
For Time/Reps: Run 400m Max Reps Of KB Swing (52/35) Run 400m Max Reps Of Back Squat Run 100m Max Reps Of KB Swing Run 100m Max Reps Of Back Squat (S:95/65 RX:115/75) *Once You Stop Squatting… Read more »
6 February, 2012:
Volume Training: EMOTM For 40 Mins: 4 Burpee Pull-Ups (Palms Away) Extra: 50 DB Shoulder Press (45/25)
5 February, 2012:
11-1pm HEAVY LIFTERS 1-2 Foundations DAY OFF 2-3 MAKE-UP WOD: Front Squat: 1,1,1,1,1,1,1,1,1,1. EMOTM In 15 Mins Of: 3 FS At 50% Of 1 RM
4 February, 2012:
0930 Warrior Program For Time: 1 Mile Ruck March (45/25) W/ Farmers Walk (45/25) 50 Abmat Sit Ups 40 Wall Ball (20/14) 30 Kettlebell Swings (24kg/16kg) 20 Burpees 10 Man Makers W/ Lunge (45/25) Run 1 Mile … Read more »
3 February, 2012:
For Time: 5 Rope Climbs 25 Explosive Push-Ups 15 C-To-Bar Inverted Rows 20 4-Count Flutter Kicks 15 Squat Thrusts 30 Hip-Thrust Leg Raises 35 Sandbag Squats 40 DB Thrusters (45/35/25/15) 100 Jumping Jacks … Read more »
2 February, 2012:
Front Squat: 20 Mins To Work Up To A 1 Rep Max Front Squat Volume Training: EMOTM For 15 Mins: 3 Front Squats at Today’s 50% Of 1 RM (Don’t whine, I’ll Stay away… Read more »
1 February, 2012:
“Momma Teresa” For Time: Lunge 200m 150 Jump Rope Singles 40/30 Pull-Ups 150 Jump Rope Singles 40/30 Toes-To-Bar Lunge 200m Competitors: 10 Turkish Get-Ups Each Arm (45/25)
