9
A. Push Press, build to a 1RM
B1. Clean Grip DL @ 30X0, 8-8-6-6, 2 min - increase weight every set
B2. Flat Bench DB Press, 20-30 x 4 sets, 2 min
C. Row Sprint 30 sec ALL OUT x 4 sets, 60 sec b/t efforts
10
A. Power Clean, build to a 1RM
B1. Knees to Elbows, AMRAP in 1 min x 5 sets, 1 min
B2. Front Squat @ 20X0, 12-15 x 5 sets, 1 min
C. Airdyne @ 95%, 1 min x 3 sets, 5 min b/t sets - go hard
11
A. Wtd Chin-ups, build to a 1RM (or a lot of negative reps!)
B1. Romanian Deadlift @ 20X0, 8-10 reps x 5 sets, 1 min
B2. Ring Dips, AMRAP in 1 min x 5 sets, 1 min - do ring holds if you can't
C. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min
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3 comments:
Apr 27,2012
WOD:
A. Push Press, build to a 1RM
95-3/115-3/135-1/145-1/155-1/165-x
B1. Clean Grip DL @ 30X0, 8-8-6-6, 2 min - increase weight every set
225/235/245/255
B2. Flat Bench DB Press, 20-30 x 4 sets, 2 min
20#-30/30#-30/35#-22/40#-13
C. Row Sprint 30 sec ALL OUT x 4 sets, 60 sec b/t efforts
175m/172m/167m/169m
out
WOD:
A.Back Squat
95#/6,115/6,125/6
B1.One Arm Row
20#+25#
B2.Press@66% of RM - 45#\
10/9/9/7
C.PUB AMRAP - 1min
15/14/13
WOD 8
A. Back Squat 4-6reps x 3 sets
6@45#,6@55#,6/65#
B1 One arm rows 10-12/arm x 2 sets
L - 12 @20#
L - 12 @20#
R - 12 @20#
R - 12 @20#
B2 Press, AMRAP @42# x 4sets
10/8/7/7
C. Burpees, AMRAP in 1min x 3 sets
14/12/12
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