Friday, April 27, 2012.
12 min to Establish 1 RM Snatch
-Then-
” Death By Ten Meters”
Run 10 Meters on the First Minute
20 Meters on the Second Minute
30 Meters on the Third Minute
40 Meters on the Fourth Minute…
And so on, until the meters cannot be completed.
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Thursday, April 26, 2012.
4 RFT:
– 10 Wall Walks
– 15 SDHP
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Wednesday, April 25th, 2012 O-Lifting WOD
Strength
12min to establish a 1RM Snatch (Any style, only take 3-4 Heavy attempts)
-Rest 2min-
12min to establish a 1RM Clean & Jerk (Any style, only take 3-4 Heavy attempts)
-Then-
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Wednesday, April 25, 2012.
“Hangover”
Row 500 meters
30 Deadlifts
60 Hand Release Push Ups
30 Deadlifts
Row 500 Meters
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Tuesday, April 24, 2012.
3 RFT:
– 7 Overhead Squats
– 400m Run
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Monday, April 23 2012 O-Lifting WOD
Strength
Hang Squat Clean 3×3 Max Load (2min rest)
High Bar Back Squat 5×3 77% (2min rest)
Jerk Squat 5×3 115% (60sec rest)
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Monday, April 23, 2012.
Tabata:
Pull ups
Ring Dips
T2B
Pushups
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Sunday, April 22, 2012.
REST and EAT well!
Maybe do some good technique discussion with K-Starr!
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Saturday, April 21, 2012.
Rest for those who trained Monday thru Friday. (5 Days Straight)
Everyone else:
2012 Regionals WOD #1
“Diane”
21-15-9 reps for time:
DEADLIFTS (225#/155#)
Handstand Push ups
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Friday, April 20, 2012.
– Barbell Power Clean – set 1 RM
-then-
EMOM perform 3 Power Cleans for 10 minutes. If you fail to complete within the minute, stop and record what minute you got to.
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