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Friday 5.18.12

kellib — Fri, 18 May 2012 06:20:44 +0000

Strength-

Cleans- One Rep Max

Wod-

12Min Amrap:

10 DB Push Press

5 Burpee Box Jump Overs

*2Min Rest*

‘Annie’ Straight Through…

150 Double Unders (if you can’t do double unders, do plate jumps to a 45# plate)

150 Sit Ups

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Thursday 5.17.12

kellib — Thu, 17 May 2012 06:28:57 +0000

Rest Day/Make Up Day

Wod-

CrossFit Endurance-

Run

3x (100M, 200M, 400M)

Conditioning Wod-

5Rds:

10 GHD Sit Ups

15 Hand Release Push Ups

50 Double Unders

*Choose either wod or both to complete. The runs are 1:1 and 2 min rest between rounds for recovery.*

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Wednesday 5.16.12

kellib — Wed, 16 May 2012 06:57:38 +0000

Strength-

Deadlifts- One Rep Max

Wod-

The Bear Complex

5 Rds:

7 Bear Complexes (going up in weight each round)

*1-2 min rest between each round*

1 Bear Complex = Power Clean, Front Squat, Push Press/Jerk, Back Squat, Behind the Neck Push Press

More efficient Bear Complex= Full Clean, Thruster, Back Squat right into a Behind the Neck Thruster

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Tuesday 5.15.12

kellib — Tue, 15 May 2012 06:53:18 +0000

Wod-

5Rds:

5 Power Snatch

15 Kb Swings 70#/53#

100 M Run

5 Min Rest then:

3Rds Max Reps:

60 sec Pull Ups

60 sec Burpees

60 sec Rest

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Monday 5.14.12

kellib — Mon, 14 May 2012 04:27:56 +0000

Strength-

Jerks- One Rep Max

Wod-

OTM for 15min:

10 Thrusters 95#/65#

20 Double Unders

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Friday 5.11.12

kellib — Fri, 11 May 2012 03:55:17 +0000

Strength-

Cleans 3×3 (L)

Wod-

4Rds:

2Min Amrap-

40 OHS 65#/45#

60 Double Unders

Rest 2 Minutes

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