Friday

Partner MetCon:
21-15-9
Row (calories)
Burpees
21-15-9
Hang Power Clean, 115/75lb
Hand Release Push Up
21-15-9
Ball Slam, 50/30lb
Box Jump, 24/20″

Posted by Mike_McKenna on 05.17.2012 at 10:19 pm// Tagged: WOD // Have your say »

Wednesday – 5.16.12

STRENGTH:
a. Shoulder Press – 3×4
b. Low Bar Back Squat – 3×10
c. Power Clean – 3×3
d. Strict (Weighted) Pull Up

Little Kash

Posted by Mike_McKenna on 05.15.2012 at 9:23 pm// Tagged: WOD // 5 Comments »

Test – Max Distance:
Inch Worm Push Up
(2 Attempts)

MetCon: 5 Rounds
15 L-Arm KB Swings
15 Goblet Squats
15 R-Arm KB Swings

*KB can be put down only after a completed round.

Posted by Mike_McKenna on 05.14.2012 at 10:17 pm// Tagged: WOD // 1 Comment »

Monday – 5.14.12

MetCon: AMRAP – 20 Min
9 Burpees
12 Hang Power Snatch, 95/65lb
15 Wall Balls, 20/15lb

Ebz and Boys at the In-House Comp

Posted by Mike_McKenna on 05.13.2012 at 12:12 pm// Tagged: WOD // 2 Comments »

Friday – 5.11.12

STRENGTH:
a. Deadlift – 3×7 TnG
b. Thruster – 3×2
c. (Weighted) Push Up – 3×10
d. For Time: 50 T2B

Posted by Mike_McKenna on 05.10.2012 at 9:28 pm// Tagged: WOD // Comments Off

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    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
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