Archive for July, 2011

3 rounds
200m run
15 Overhead Squats 40/30kg
10 Wall climbs
5 Burpee box jumps 60/50cm

3-3-3-3-3
Back Squat

AMRAP 15min
5 Dumbbell push jerk 20/15kg
7 box jumps 70/60cm

5×5
Power snatch
Must be touch and go.

Then

Run 1km

Fran
21-15-9
Thrusters 43.5/30kg
Pull ups

Compare to 061210

For time:
50 MB cleans 10/6kg
50m of burpees
50 MB russian twists 10/6kg

Remember as of today the parent’s morning class will be at 9:30am. New timetable is up here.

Rest

“What the mind of man can conceive and believe, It can achieve.”
Napolean Hill

Team WOD
1 RM Clean and Jerk

Highest team total wins.

2 rounds for time
Run 400m
200 double unders
100 Squats
50 KB swings 24/16kg

21-15-9
Power Clean 50/30kg
Knees to elbows
Burpees

Clean technique

then

3 Rounds for time
3 Deadlifts 120/80kg
6 Chest to bar pull ups
9 Box jumps 70/60cm