Tuesday 6-12-2012

Football Gone Bad

Three 1 minute rounds for time:

1. DB Thrusters 45 lbs

2. Box Jumps 20″ box

3. Push Ups

4. Double Unders

5. Calorie Row

*Rest 1 minute between rounds

The WOD was Hope but we did it on Saturday.  We will be running both WODs for those who missed it.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” and Football Gone Bad have the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Monday 6-11-2012

Front squat 3-3-3-3-3 reps

-then-

AMRAP 12 min

3 Front Squats at 85% of 3RM

6 Ring Dips

5 20 yard shuttle sprints