Max box jump with weight
A1. weighted lunges
A2. lateral band walks length of room
“Grace”
30 clean & jerks for time
A1. weighted lunges
A2. lateral band walks length of room
“Grace”
30 clean & jerks for time
Thursday, October 11, 2012
Wednesday 10-Oct-12, CFPRX
2 Rounds
2 reverse bar overs
20 ab mat sit ups
4 wall walks
40 russian twists
6 squares of weighted bear crawl
60 flutter kicks
8 tire flips
run 800
2 reverse bar overs
20 ab mat sit ups
4 wall walks
40 russian twists
6 squares of weighted bear crawl
60 flutter kicks
8 tire flips
run 800
Tuesday 9-Oct-12, CFPRX
EMOM 10 min
Power snatch + hang squat snatch
7 min AMRAP
Buy In: 30 pull ups
5 hang cleans (135/95)
3 front squats
1 shoulder 2 OH
Power snatch + hang squat snatch
7 min AMRAP
Buy In: 30 pull ups
5 hang cleans (135/95)
3 front squats
1 shoulder 2 OH
Monday 8-Oct-12, CFPRX
Bench with bands 8×3
A1. Weighted dips 3×8
A2. Inverted row 3×10
Partner WOD:
80 alt wall ball (20/14)
60 Box jump ( while one partner works, other hold med ball OH)
40 GHD sit ups ( partner holds plank)
20 sprints ( partner hold med ball in bottom of squat)
A1. Weighted dips 3×8
A2. Inverted row 3×10
Partner WOD:
80 alt wall ball (20/14)
60 Box jump ( while one partner works, other hold med ball OH)
40 GHD sit ups ( partner holds plank)
20 sprints ( partner hold med ball in bottom of squat)
Sunday, October 7, 2012
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