Deadlifts: (Choice Of Sumo Or Standard) 1,1,1,1,1,1,1,1,1,1. *Between Each Lift Complete 10 Partnered Weighted Sit-Ups With A Dumbell On The Chest. Competitors: Complete 20 Addition DL’s At 75% Of Today’s Max Lift.
WODs
Oct 20, 2011:
CHIPPER! Planned By Carrie And Tat… Row 1000m 50 Sandbag Lunges 50 V- Ups 50 Wall Balls (20/14/10) 50 Pull-Ups (Anyhow)
Oct 19, 2011:
For Time: 10,9,8,7,6,5,4,3,2,1 Of: O/H Squat (S1:45/30 S2:75/55 RX:95/65) *Complete 15 D/U’s Between Each Round Of O/H Squats Advanced: (S2 and RX Only) Snatch From The Ground. Complete All Rounds Of O/H Squats UNBROKEN. If You… Read more »
Oct 18, 2011:
For Time: 800m Run 15 Burpees 400m Run 30 Burpees 200m Run 45 Burpees
Oct 17, 2011:
Shoulder Press: 3,3,3,3,3,3 1,1,1,1. *3 Toes-To-Bar Between Each Set (NO Kip) Competition Athletes: 30 Shoot-Throughs
Oct 16, 2011:
0930 Warrior Program: 9-7-5-3 rounds For Time: 9 Rounds Of: 3 SDHP 3 Hang Power Snatch 3 O/H Squat -Then- 7 Rounds Of: 1 Rope climb 100m sprints -Then- 5 rounds Of: 200m row 15 Triangle push ups -Then-… Read more »
Oct 15, 2011:
12-2pm: HLCLV (If you didn’t get the email HLC’ers, just show up) WOD: “CINDY” AMRAP In 20 Mins Of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Teens: “15 Min CINDY”
Oct 14, 2011:
AMRAP In 15 Mins Of: 15 ABMAT Sit-Ups 15 One-Arm KB Transfers (52/35) 15 Box Jumps (24/20)
Oct 13, 2011
Volume Training: Every Min, On The Min, For 30 Mins, Complete: 3 Front Squats 1 Push-Up (S:75/55 RX:95/65 A:135/95) A: No Time Limit
Oct 12, 2011:
3 Rounds For Time: 800m Run MAX Pull-Ups (Each Set) *When You Drop Off The Bar, Your Pull-Ups Terminate…And Will Be Counted For A Total Score Along With Your Total Time.
