TEST WOD
TEST WOD
20130622
20130620
Friday
WOD
5 rounds for time of:
Run 400m
15 hang power snatches 95/65lb
Post loads and times to comments....
....
20130619
Thursday
MAX EFFORT
Pull ups... as many as you can without dropping from the bar.
WOD
Tabata ROW for distance
MOBILITY...
Post reps and distance to comments....
...
20130618
Wednesday
MAX EFFORT
Deadlift 3,3,3+
Box Jump 3,3,3 @ 85%
WOD
AMRAP in 20 minutes of:
the first round is
2 alternating Cossack Squats 44/26lb
4 Kettlebell clean and jerk 44/26lb
6 Grasshopper
second round is
4 alternating Cossack Squats 44/26lb
8 Kettlebell clean and jerk 44/26lb
12 Grasshopper
third round is:
6 alternating Cossack Squats 44/26lb
12 Kettlebell clean and jerk 44/26lb
18 Grasshopper
fourth round is:
8 alternating Cossack Squats 44/26lb
16 Kettlebell clean and jerk 44/26lb
24 Grasshopper
etc....
Just add 2, 4, and 6 reps to each round.
post rounds and fractions of rounds to comments.....
...
20130617
Tuesday
20130616
Monday
Max effort
back squat 3,3,3+
WOD
Bottom to bottom tabata squats
8 intervals of 20 seconds of work and 10 seconds of "rest"
Rest is in the bottom position
Run 1 mile immediately after finishing squats
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