12.3

Saturday, March 10, 2012

Games WOD 12.3

AMRAP 18 minutes

15 box jumps (20'')

12 push press (75#)

9 toes to bar

4 rounds + 3 toes to bar (174 reps)

shoulders. shoulders. shoulders. again.

Wednesday, December 14, 2011

warm up: 1000m row

tabata...

kb swings @ 12kg

burpees

strength: press... max!

30x10, 60x3, 70xf, (push press @ 70x3), 70x1, 75xf

blurggg

wod/skill

paralette push up

paralette dip

ring rows

push press @ 60#

x10, x7, x5, x3, x5, x max

eh, chief?

dinner :) nomnomnom

Tuesday, November 22, 2011

warm up:

1600m row

25 overhead walking lunges per leg @ 10#

skill work: clean and jerk

press 45x10

push press 75x7

clean and jerk 75x3, 85x3, 95x3, 100x3

wod: "the chief"

amrap 3 minutes

3 power clean @ 95#

6 push ups (hand release)

9 air squats

x 5 rounds

1.) 4 + 1 clean

2.) 3 + 7 air squats

3.) 3 + 2 squats

4.) 3 + 4 push ups

5.) 3 + 4 push ups