Monday, February 27th

Strength

Back Squat

10 x 60%

8 x 65%

6 x 70%

6 x 75%

6 x 80%

Conditioning

10-1 Toes To Bar

1-10 Push-ups

Friday, February 24th

Strength

Hi-bar Back Squat

10@ 60%

8 @ 65%

6 @ 70%

4 @ 75%

Conditioning

Games WOD 12.1

7 min. AMRAP

BURPEES

Thursday, February 23rd

Pre

Double Tabata

L-sits

Hollow Rock

WOD

15 min. AMRAP

5 Strict Pull ups

10 Med Ball Sit ups

20 OH walking lunges with med ball

February 22nd, 2012

SKILL

500 Meter Row

Conditioning

“D.T”

12 Deadlifts (155/110)

9 Hanging Power Cleans

6 Push Jerks

Tuesday, February 21st

Strength

Low Bar Back Squat

Take 90% of 1 RM

10 @ 60%

8 @ 70%

6 @ 80%

4 @ 85%

Conditioning

10 Ring Dips

20 KB Swings

Run 1 lap

10 Ring Dips

20 KB Swings

Run 2 laps

10 Ring Dips

20 KB Swings

Run 3 laps

10 Ring Dips

20 KB Swings

Run 4 laps

Monday, February 20th

Skill

Spend 10 minutes upside-down

WOD

4 rounds for total reps:

45 seconds on, 15 second transition

Ring Rows

Wall Balls

Box Jumps