Month: April 2011

W.O.D.4/29/11 KB Snatch 5×5  

W.O.D. 4/28/11 “Fight gone bad”  

W.O.D 4/27/11 Hang Clean 5×5    

‘Lumberjack’ wear your running shoes!  

Front Squats 5×5 10×3 dbl Catch Squat Single leg jump rope  

W.O.D. 4/22/11   Walking Swings  

W.O.D. 4/21/11 Deadlift 5,3,3,3,1,1 DKB Clean and Speed press 8×2 4 Shuttle sprints *6 PM cancelled on Friday, 11 AM Added for this Friday*

W.O.D. 4/20/11 Each exercise  for 1 min for 20 min: Battle rope Rower Alt swings Box Jumps    

W.O.D. 4/18/11   5 Rounds for time: 5 L/R Swing/ High pull/ Clean/ squat /press Gym lap between rounds

W.O.D. 4/15/11 Ring Dips 5×3 Rope Climb 4 accents Rope Curls/Tricep rope press 3 rounds of 10 20 Sledge hits/ sprints 3 rounds