Blog

10/8/2012 – WOD

Strength: Back Squat 5×4 (all sets at 80% of 1RM)

5 Rounds for total working time (Each round is all out)
10 Overhead Squats 135/95lb (50% of 1RM)
12 Lateral Burpees over bar
300m Row
***Rest 1 min after each round

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10/3/2012 – WOD

Strength/Skill: 15 Min to Find 1RM Snatch (Squat Snatch is preferred)

“Isabel” Benchmark WOD

30 Snatches For Time 135/95lb

—Rest 3 min

Assistance: 2x (10 Tire Flips with partner + 1 Minute Max Effort for Distance on the Air Dyne)

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10/01/2012 – WOD

Strength: Front Squat 7×2 (all sets at 90%)

Conditioning
25 Thrusters 115/75lb (50% of 1RM)
50 Sit-ups
200m Row
20 Thrusters 115/75lb (50% of 1RM)
30 Sit-ups
400m Row
15 Thrusters 115/75lb (50% of 1RM)
20 Sit-ups
800m Row

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