Friday, 22 August 2014

Squat Cleans
2 rounds, 1 min per station, of:
Squat Clean, 165 lbs
Rest 3 mins
Squat Clean, 185 lbs
Rest 3 mins
Squat Clean, 205 lbs
Rest 3 mins

Try for max reps each round without dropping the barbell.  Scale at 70%, 80%, 90% of 1RM.

Wendler Deadlift Week 4

Thursday, 21 August 2014

Baseline
For time:
Row, 500 m
40 Air Squats
30 Sit-up (abmat)s
20 Push-ups
10 Pull-ups

Push Jerk 3-3-3-3-3

Wednesday, 20 August 2014

WODS for Dogs

3 rounds,max reps, 1 min per station, of:
Thruster, 75/55 lbs
Kettlebell Swing, 1.5/1 pood
Air Squat (Jumping), 6 in
Burpee Lateral Jump
Sprint, 5 m Rest 1 min

You can donate to this worthy cause by going to https://fundly.com/wod-for-dogs-2014-crossfit-camp-keyes

 

Tuesday, 19 August 2014

Hang Power Cleans and Burpees
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees

Overhead Squat 5-5-3-3-1-1-1

Monday, 18 August 2014

Row and Run
For time:
Row, 1000 m
Run, 1 mi

Row
5 rounds for time of:
Row, 100 m
Rest 10 secs

Wendler Back Squat Week 3