Wednesday, 19 May 2010

SWCC

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

Row 500 meters - Set a new PR!
(Compare to 18 March 2009)

WOD:
AMRAP in 30 minutes:
- Run 400 meters
- 6 Snatches, 95 lbs
- 6 Overhead Squats, 95 lbs
- 6 Behind-the-Neck Push Press, 95 lbs

Post skill results and number of rounds to comments.

Wednesday, March 18, 2009

Strength:
Front Squat - 3RM

Skill Work:
Row 500-meters (Set a new PR!)

WOD:
3 Rounds for Time:
- 5 Squat Cleans, 185 lbs
- 10 Burpees