Sunday, June 20, 2010

WODs for the week of 6/21/2010

WODs for the week

Day 1
Strength
Deadlift
5-5-5-5-5

Then

Metcon
10,9,8,7,6,5,4,3,2,1
75% Bodyweight Powerclean
Pullups

Day 2
No Strength

Gymanstics
Complete for time:
3 Rope climb 0.00NA
21 Kettlebell swing 1.50pood (24.57kg)
21 Stiff legged deadlift. 34.02kg (75.00lbs)
21 Knees to elbows
21 Jump rope, double under
3 Rope climb 0.00NA
21 Kettlebell swing 1.50pood (24.57kg)
21 Stiff legged deadlift. 34.02kg (75.00lbs)
21 Knees to elbows
21 Jump rope, double under


Day 3

Strength
Squat 5-5-5-5-5
Press 3-3-3-3-3-3-3-3
Strict Ring Dips 15-15-15

Then

400 meter run x 6
rest 2 minutes between rounds

Day 4
No Strength

Metcon
5 rounds for time
45lb bar overhead walking lunges 50 feet
21 burpees

Day 5

No Strength

Gymnastics
6 Rounds for time
15 Thruster, barbell
10 Pike Pushups
5 L hang toes to bar

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