June 10

No warm up

3 Rounds
10 dl @ 135
10 k2e
10 jumping squats
10 power cleans @ 135
10 HSPU

Time: 13:20

6.8.2010

A1. Power
Broad jumps 4 x 3
A2. Strength
Deadlift peak set of 3

B. Metcon
3 rounds
5 deadlift @ 75% of peak
10 handstand pushups
15 box jumps
Time: 9.53

6.3.2010

A1. Strength

Front squats, work up to a peak set of 1 repetition. 255

A2. Power

Jumping squats, 4 sets of 2 repetitions

B. Metabolic Conditioning

As many rounds as possible in 8 minutes of:

3 Front Squats @ 80-85% of peak single (205)

5 Knees to Elbows

7 strict pull ups
Rounds:5

6.1.2010

A1. Peak set of 2 reps bench
A2. 5x2 clapping pushups
A3. 5x4-8 ring rows

B. 6 rounds
5 pull ups 5 dips
Time: 2.52

5.31.2010

Warm Up:
1 min plank
1 min sit up
1 min plank
1 min sit up

WOD
5 Rounds
10 Push press @ 65
15 KB @ 1.5 pood
20 lunges w/25# plate overhead

Time: 12:02