WOD Monday 7/9/12

AM


A) Snatch - Heavy Single

B) Clean - Heavy Single

C) 500m Row
     40 Double Unders
     30 Ring Dips
     20 Overhead Walking Lunge Steps (45#/ 25#)
     10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
     5 Rope Climb
     10 Double KB Swings
     20 Overhead Walking Lunge Steps
     30 Ring Dips
     40 Double Unders
     500m Row


PM


A) Strict Press - Heavy Single

B) Push Press - Heavy Triple

C) Push Jerk - Heavy 5



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WOD Thursday 3/29/12

Strength:

   OFF


Conditioning:

   3 rounds of:
       1 minute of Medicine Ball Sit ups (20#/ 14#)
       1 minute of Double Unders
       1 minute of Double KB Swings (35#/ 26#)
       1 minute of Rowing
       1 minute of DB Bench Press (50#/ 35#)
       1 minute of REST

   Beginner:
   3 rounds of:
       1 minute of Sit ups
       1 minute of Tuck Jumps
       1 minute of KB Swings (35#/ 26#)
       1 minute of Rowing
       1 minute of DB Bench Press (35#/ 20#)
       1 minute of REST

   *Score is Total number of reps for all rounds. Count calories for the row.


WOD run through with Joey Marble





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