Row 500 m
30 Bench Press (body weight)
Row 1000 m
20 Bench Press (body weight)
Row 2000 m
10 Bench Press (body weight)

WOD
2rds of this for time:

6 KB Snatch (1.5/1 Pood) each hand (red)
15 Box Jumps (24/20)
5 Strict Pull Ups (band)
20 KB Swings (blue)
15 Knees to Elbows
20 Push Ups
20 Goblet Squats (blue)
6 Burpees

Strength/Skill

Deadlift
3x3x3x3x3 (195)

WOD
5rds of this for time:

3 Deadlifts (315/220 RX) (155)
5 Toes to Bar
5 GHD Sit Ups
9 Ring Push Ups (knees)
9 Burpees

Complete for time:

50 push ups-to military standard
60 yard sprint
60 yard low crawl
60 yard buddy carry-carry your buddy in any manner you want. He then carries you back
50 push ups
1 mile run

Clean 5-5-3-3-1-1-1-1

Then,

“Grace”

For time

30 Clean and Jerks 135/95

Class will be MONDAY @ 4:30. This is a taste of what I did at the fit club games this weekend:

Strength:
OH Squat
4 x 3, 275x 3

WOD:
FC Games 2012 WOD #2
For time:

50 thrusters (95/65)
100 Double Unders
Stoplight run with plate (45/25)

Conditioning:

A. AMRAP4:00

10 wallballs 20/15
10 power snatches 75/55

REST 2:00

B.) Amrap4:00

10 wallballs
10 sdlhp 75/55

WOD 1:
3+5 snatches RX
WOD 2:
3+2 wall balls RX

3 Rounds for time:
400 Meter Run
21 KB Swings (35lbs)
12 Pullups

• after a flu and cold, this is a recovery wod

Pre-WOD:
Find 1 RM on back squat (350#) and shoulder press (190#)

WOD
15-12-9
DB squats/ thrusters (45#))
Walking lunges

PostWOD
4 x 100m sprints

Find your new dead lift 2 rep max in 7 sets
135
185
215
235
255
265
275, new single and two rep max!

Row 1000m for time