Thursday June 14th, 2012
Strength/Skill:
Shoulder Press, 3x1 @ 90%
200lb x 1 rep on min x 5 min WOD:
Complete as many rounds as possible in 15 minutes of:
10 Wallballs 20lb
10 Box Jumps 24"
10 GHD Situps
8 rounds + 1 Box jump
Run 4 miles
Friday June 15th, 2012
Strength/Skill:
3 rounds @ 95lb
10 Deadlift
10 Power Cleans
10 Thrusters
10 OHS
WOD: Deadlift 1-1-1-1-1
475-475-505-505-505-505-505
Yoga for 1 hour Deep Stretch
Saturday June 16th, 2012
Pre-BUDS WOD
For time:
Five rounds of:
20 Dips
15 Pullups, followed by,
Five rounds of:
2 rope climbs
25 situps, followed by,
Five rounds of:
50 yard (150 ft) Farmers carry (110lbs)
30 pushups, followed by,
Five rounds of:
40 squats
:45 sec overhead hold (45 lbs)
39:25
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