Strength: Sumo Deadlift 5x5
WOD: For Time
15 Deadlifts (315/215)
15 HSPU
15 Deadlifts (225/145)
15 HSPU
15 Deadlifts (135/95)
15 HSPU
REC: 3 Rounds
5 KB Windmills each side
15 KB V-Ups
Friday, August 16, 2013
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
Thursday, April 11th, 2013
Strength: Strict/Weighted Ring Dips 5x8-10
WOD: For Time
Row 500 Meters
Bodyweight Bench Press 30 Reps
Row 1k
Bodyweight Bench Press 20 Reps
Row 2k
BW Bench Press 10 Reps
REC: KB Windmills - 2 sets each side of 15 reps each.