Tuesday, January 19, 2010

So much for fight club...

Warm up:  Barbell complex
3 rounds: 45, 65,95 rest no more than 2min between rounds.

5 deadlift
5 hang power clean
5 push press
5 good morning
5 behind the head jerk
5 air squat, with 3 second hold at the bottom, hands raised fully over head.

STR: hang power clean ( take no more than 10 min to build up to a heavy triple)

WOD: 1 round for time

800m run
50 kettle bell swings (alternating hands each swing) feel free to switch in mid air.
30 kettle bell or dumbbell snatch (15R and 15L)
30 kb thruster
30 turkish get up (15r 15L)
800m run
 M:35 F:20

Travel WOD: 20 burpees, rest 1min, 15 burpees, rest 1 min, 10 burpees, rest 1 min in plank position, 15 burpees, rest in plank position 1 min, 20 burpees.

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