Strength Work: Back Squats AMRAP x 10′ 6 x Cleans (62.5/42.5) 9 x Pull Ups 12 x Box Jumps (24/18″)
Archive for December, 2011
WOD: 250m row/500m bike 5 HPU 10 DB Cleans AMRAP 15 min
WOD: 400m run 30 Sit ups 15 Deadlifts 5 rounds:
WOD: “Fran” 21-15-9 Thrusters Pull ups For time:
WOD: 800m run 21 Power Cleans 3 rounds:
WOD 2k bike or 1k row 15 – 12 – 9 – 6 – 3 reps of: Burpees TGU Kettlebell swings 2k bike or 1k row
“300″ for time: 25 Pull-Ups 50 Deadlifts 50 Push-Ups 50 Box Jumps 50 Floor Wipers 50 KB Clean + Press 25 Pull-Ups
Back Squat: 5-5-3-3-2-2 then, 5 rounds for time: 12 Toes to Bar 10 KB Swings 500m Bike Here’s a look at the latest FIT Team WOD
