Month: July 2012

7.31.12 Tuesday

5 rounds 6 Overhead Squats 135/95 30 Double Unders Cap 15 mins

7.30.12 Monday

Deadlift 3-3-3 Cash Out 10 mins of 800 m run AMRAP deadlift 275/185

7.28.12 Saturday

Saturday 9am open gym 10am WOD CLASS 11am foundations/baseline Sunday 1pm-3pm open gym

7.27.12 Friday

Power Cleans 3-3-3 “Annie” 50-40-30-20-10 Double Unders Sit-ups Compare to 5.4.12

7.26.12 Thursday

200 m run 10 snatches 115/75 20 burpees 30 jerks 115/75 40 box jump 24/20 50 k2c 400 m run 50 k2c 40 box jumps 24/20 30 jerks 115/75 20 burpees 10 snatches 115/75 200 m run

7.25.12 Wednesday

Front Squats 5-5-5 Cash Out 4 rounds 21 DU’s 15 pull-ups 9 fronts squat 155/105

7.24.12 Tuesday

(200 m run before each rounds) 21-18-15-12-9-6-3 Body wt deadlifts Push-up releases V-ups

7.23.12 Monday

3 Thrusters 135/95 on the minute for 20 minutes

7.22.12 Sunday

Open Gym 1pm-3pm

7.21.12 Saturday

9am open gym 10am WOD class 11am free baseline

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