MAX EFFORT DAY
(A)
THRUSTERS
Perform 3 (Unbroken) sets of 10 reps
(B)
Run 800m
MAX REP OHS (2 attempts)
Run 600m
MAX REP Ring Dips (2 attempts)
Run 400m
MAX OHS + Ring Dips
Friday, January 6, 2012
6/1/2012
MAX EFFORT DAY
(A)
THRUSTERS
Perform 3 (Unbroken) sets of 10 reps
(B)
Run 800m
MAX REP OHS (2 attempts)
Run 600m
MAX REP Ring Dips (2 attempts)
Run 400m
MAX OHS + Ring Dips
Thursday, January 5, 2012
WOD Games Workout # 6
You have a choice of two workouts. Cindy OR Mary. The scoring system encourages the completion of Mary, the more advanced option.
Cindy: As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats
Mary: As many rounds as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols 15 Pull-ups
Cindy: As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats
Mary: As many rounds as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols 15 Pull-ups
Wednesday, January 4, 2012
4/1/2012
STRENGTH
Full Clean & Jerk
(Find a Heavy Single)
WOD - 12min AMRAP
5 Power Clean 80/50
10 Double Unders
*At some point Run 1 x 800m
Full Clean & Jerk
(Find a Heavy Single)
WOD - 12min AMRAP
5 Power Clean 80/50
10 Double Unders
*At some point Run 1 x 800m
Tuesday, January 3, 2012
3/1/2012
STRENGTH
Back Squat
3-3-3
WOD
15min AMRAP
10 Wall Ball 9/6kg - 11/9ft
15 KB Swings 24/16
10 Strict Pullups
*Change grips every round on Pullups
Back Squat
3-3-3
WOD
15min AMRAP
10 Wall Ball 9/6kg - 11/9ft
15 KB Swings 24/16
10 Strict Pullups
*Change grips every round on Pullups
Sunday, January 1, 2012
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