SUGGESTED WARM-UP & COOL-DOWN POSTED IN THE SHED!
Strength for week of 110711
deadlift: 5, 5, 5
front squat: 5, 5, 5
ShedKickers for week of 110711
SK1_
As many reps as possible of:
3:00 ohs – 155/105 (racks allowed or ohs only)
3:00 power cleans – 155/105 (power cleans must be controlled back to floor
for reps to count)
3:00 push jerk – 155/105 (barbell must be controlled back to chest for reps
to count)
3:00 calories-rower
((clock runs continuously, WOD is over at 12:00))
SK2_
AMRAP in 15:00 of:
6 squat cleans – 175/110
15 hspu
60 double unders
SK3_
3 rounds for time of:
15 deadlifts – 275/185
20 pistols – alternating legs (20 total)
25 ghd sit-ups
cash-out = 20 muscle-ups (2/2 ctb pull-ups/ring dips per muscle-up)
CFE for week of 110711
C2: 3 x (125m + 250m + 500m)
Run: 3 x (100m* + 200m** + 400m)
Recovery: row/run time = recovery time between each interval (ex: row 125m = 30 secs, recovery = 30 secs, then row 250m and recover 250m row time, then row 500m and recover 500m time)
Record: Total WORK time
*100m sprint = START at manhole cover and run to stop sign on Rt. 183
**200m sprint = stop sign on Rt. 183 to manhole cover and back
