Wednesday
A. OHS @ 30X0, build to a 3RM; 180s
+
4 sets:
Row Sprint 30s all out
3:30 rest
+
5 sets:
10 BJ (step down)
20 KB Swings - light
30 High Knee Jump Rope
2min rest
Friday
A1. DL @ 50X0, 5 x 3; 2 min
A2. AMRAP push ups x 3; 2min
+
3 sets all out:
AMRAP burpees in 20s
AMRAP split lunges in 20s
rest 4 min
+
8 sets:
30s DU's
30s rest
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3 comments:
Feb 22, 2012
WOD:
3 sets ALL OUT:
10 Chin-ups
30 sec Airdyne
Rest 5 min
0:53/0:49/0:49
+
3 sets ALL OUT:
15 Push-up burpees
Row 300m
Rest 7 min
1:45/1:42/1:42
Good one.
OHS - 25# 3/3/3 needed to work on these.
row sprint - 127/129/126/121
5 sets 10 box jumps, 20 kbs, 30 high knee skips
1:54/1:29/1:34/1:30/1:35
Feb 26,2012
WOD
A. OHS @ 30X0, build to a 3RM; 180s
85-3/95-3/105-3/125-3/135-3/145-3
+
4 sets:
Row Sprint 30s all out
3:30 rest
173/173/175/177
+
5 sets:
10 BJ (step down)
20 KB Swings - light
30 High Knee Jump Rope
2min rest
1:14/1:10/1:08/1:08/1:06
Did Open WOD 12.1 on Feb 24, got 91 reps.
Out
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