8
Mar
Wednesday 110309
Strength:
Bench Press (Phase I/Week 2)
- 3 @ 70%
- 3 @ 80%
- AMRAP @ 90%
WOD:
Part A:
For Time:
- 150 KB Swing
*Top of each Minute perform 4 Burpees
Part B:
3 Rds
- DB Bear Crawl 20 yrds 25#/15#
- 15 Hand Release Push Ups
Strength:
Bench Press (Phase I/Week 2)
WOD:
Part A:
For Time:
*Top of each Minute perform 4 Burpees
Part B:
3 Rds
Strength
Bench Press
8-8-8-8 (45#-75#-115#-135#)
Bent Over Barbell Row
8-8-8-8 (135#-155#-155#-155#)
WOD
For time (8 minute cap):
150 KB Swings, 1.5 pood
4 Burpees at the top of each minute
Recover 3 minutes
3 rounds for time of:
20 yard Bear Crawl, 25# DBs (scaled to unweighted)
15 Hand release push-ups (subbed bent over barbell row, 135#)
KB Swings: 96 swings
Bear Crawl: 7:50
Bench Press:
65# x 3, 70# x 3, 80# x 7
WOD:
133 KB Swings
Bear crawl/pushup: 3:33