Muscle Ups

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6-19-2010 Make up the deadlifts if you missed them. For time: 10 Muscle-ups 15 HSPU 20 Squat Cleans 155/105lb Run 800m

4 min rest

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WOD 6/18/2010 A. Deadlift: 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap. Rest 3 min; perform @ 21X0 tempo. You must maintain tempo on amrap set! Add 10 lbs to you max from last cycle. Airdyne 35 units rest 4 min Row 400m rest 4 min Sprint 400m rest 4 min AMRAP Burpees in 90 sec rest 4 … Read More

5 Rounds

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WOD 6/17/2010 Make up yesterday’s presses if you missed them. 5 Rounds for total reps: (no rest b/t stations, clock keeps running) 30 sec Wallballs 20/14lb 30 sec KB Swings 53/36lb 30 sec DB Push Presses 35/25lb 30 sec Box Jumps 20 30 sec Burpees rest 5 min b/t rounds. Be active, stretch while resting. Cool Down 2-3 rounds: Pullover … Read More

Power Clean and Jerk

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WOD 6/16/2010 A. Press: 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap. Rest 3 min; perform @ 20X0 tempo.  You must maintain tempo on amrap set! Add 5 lbs to you “”max”” from last cycle. B. Power Clean + Jerk: 6 x 5 reps, rest 1 min.  Warm up well, attempt this with a weight that will … Read More