28 MAR 2012 - Wall Ball, KB Snatch, Run 400m

HEAVY:

Deadlift
Between sets, perform:
3 Strict Toes to Bar
4 Dumbbell Squat Cleans

INTENSITY:
4 Rounds, For Reps of:
Wall ball (20/12), 1 Min.
KB Snatch (1.5p / 1p), 1 Min., either arm
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever time remains after the run.





RESET:
3 Rounds of:
10 High Kicks, Right
50' Broad Jumps
10 High Kicks, Left
50' Bear Crawl

27 MAR 2012 - "Jackie"

HEAVY:
Rest Day

INTENSITY:
"Jackie"
For time:
Row 1,000 meters
50 Thruster (45/25)
30 Pull-ups

RESET:
1/2 Mile Jog
Then 2 rounds of:
Max Reps Clapping Push-Ups
50 Supermans

26 MAR 2012 - SDHP, Push-Ups, Double Unders

HEAVY:

Dumbell Clean and Jerk
(Full clean)
Between sets, complete:
2 Turkish Get-Ups
2 HSPU

INTENSITY:
3 Rounds:
Max Reps in 1 Minute of each:
KB SDHP (70/53)
Push-Up, Games Standards
Double Unders
1 Minute Rest
Note: This WOD is similar to FGB.

RESET:
2 Rounds of:
15 V-Ups
Cobra, 60 Second Hold
15 Hollow Rocks
Seated Pike, 60 Second Hold