WOD for 30 June 2011 - 2x800m run @ 95%. Rest 5 mins between attempts

WOD for 29 June 2011 - "Grace": 30 Clean & Jerk (135#/95#)

AM WOD:
6x400m sprints, rest 2 mins

PM WOD:
12, 15, 21, 15, 12
Box jumps [24"/20"]
HSPU
DL [185#/125#]

WOD: Box squats (fast, medium to heavy weight) rest 5 mins then - 20min AMRAP: 9 Pull-ups, 12 Push press (95/65), 50m Farmers walk (1.5/1pood)

WOD - June 21, 2011

AM:
For time-
1k run
rest 3mins
1k run

PM:
4 sets AFAP of:
3 Power clean (185#/125#)
10 Burpees
rest 4:30 between sets

WOD
Back Squat 6x2 @ 80% 1RM
+
5RFT:
GHD back extensions x 12
UB DUs x 12

WOD
4 x 5 minutes interval run for max distance
(Rest 3 minutes between efforts)

WOD
Run for 25 minutes @ 80-85%

Friday WOD
Back squat 6x5 @ 80% 1RM

WOD
200m sprints x 6
(rest 3 minutes between efforts)

Post WOD nutrition
35g CHO
18.5g PRO

AM WOD
Back Squat 6x4 @ 80% 1RM
+
3 sets of:
15 Decline sit-ups
15 Air squats
(Rest 1 minute between sets)

Post WOD nutrition:
35g CHO + 10g CHO every hour for 4 hours
18.5g PRO

PM WOD
35min run for max distance

Post WOD nutrition:
53g CHO
31.5g PRO

WOD
5 x 1min sprints (3min rest between efforts)
+
5 x 20sec on:10 sec 0ff:
Sit-ups
Hanging leg raises

Post WOD nutrition:
35g CHO
18.5g PRO

January 1, 2011

HAPPY NEW YEAR!

AM WOD
On the minute for 15 minutes complete:
3 Box jumps (32")
3 Med ball cleans (20#)
*Penalty: if unable to complete work within 1 minute, do 3 HSPU for each minute missed.