WOD: For Time
"The Seven"
7 Rounds, 7 Reps of Each
Handstand Push Ups (Rx is 15# plates w/ an abmat)
Thrusters (135/95)
Knees to Elbows
Deadlifts (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups
WOD: For Time
"The Seven"
7 Rounds, 7 Reps of Each
Handstand Push Ups (Rx is 15# plates w/ an abmat)
Thrusters (135/95)
Knees to Elbows
Deadlifts (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups
Strength: High Hang Squat Snatch, 2 reps every :30 for 8 mins
WOD: "Patricia"
5 RFT
15 power clean
15 burpee box jumps (24)
15 OHS (95/65)
run 2 laps with 40# sandbag
*compare to 1/30/2012
REC: Coach led banded stretches
Strength: Squat Clean 2 reps every :30 for 8 mins at 70% of max
WOD: "Nasty Girls"
3 Rounds for time
50 Air Squats
7 Muscle Ups
10 Hang Cleans (135/95)
REC: 30 KB Windmills