3-5-12 Monday
Back squats 3×5
Shoulder press 3×5
then…………
Complete for time:
20 KB thrusters L 60/45
20 KB thrusters R 60/45
100′ Bear crawl
15 KB thrusters L
15 KB thrusters R
150′ Bear crawl
10 KB thrusters L
10 KB thrusters R
200′ Bear crawls
Post scale and time to comments.
3-2-12
Power cleans 5×3
Then……..
Complete for time:
10 push jerks 135/95#
5 lunge jumps (on ea leg)
9 push jerks
5 lunge jumps
8 push jerks
5 lunge jumps
7 push jerks
5 lunge jumps
6 push jerks
5 lunge jumps
5 push jerks
5 lunge jumps
4 push jerks
5 lunge jumps
3 push jerks
5 lunge jumps
2 push jerks
5 lunge jumps
1 push jerk
5 lunge jumps
Post time and scale to comments.
Mobility WOD
3/1/12
Strength
Back squats 3×5
Shoulder press 3×5
Then………
7 rounds for time
15 KB swings 60/45
15 box jumps 24″/20″
Post time and scale to comments.
Mobility WOD
