Friday 2012 05 25


Skill: Hang Squat Clean
3 Rounds Max Reps.
Use your 60%, 70%, 80% of your 1RM

WOD:

Team s of 2:

10 Minute AMRAP

20 Power Cleans (135/85)
20 Pull Ups

Thursday 2012 05 24


No Skill


WOD:

Team of 4
1000 m Buddy Run
400 m Buddy Carry
200 m Bear Crawl
100 m Tire Flip


20 minute cut off time
3 burpees penalty for evrey minute after the cut off time

Wednesday 2012 05 23


Skill: M3 Pick any 3 of your movements in the minute markers different from the last set.

WOD:
Teams of 3
Complete the following:
500 single unders
400 Air Squats
300 Sit ups

8 Min. Cut off Time

(2WBS (20/14) for every rep not completed)

Tuesday 2012 05 22


Skill: 321 Thruster

WOD:
Teams of 3
21 Rounds of :

5 DL(135/95)
5 Push Press(135/95)
15 H/R Push ups

Monday 2012 05 21

Skill: M3
Pick 3 of your movements for M3

WOD:

Teams of 2
15 Min AMRAP

200 meter Run
10 KBS (70/50)
5 Box Jumps (30/24)

Thursday 2012 05 17


Skill
Minute Markers Retesting
Squat Cleans
Sit-ups
Clean & Jerks
Burpees

WOD
200 KBS (70/55)
*every 3 minutes, perform 10 SDHP*

For Time

Wednesday 2012 05 16


Skill
Minute Markers Re-Testing
DU/SU
SDHP (w/the bar)
PC

WOD
As a Team of 3, Complete...

9-minute AMRAP of...
150 WBS (20/14)
150 DL (225/155)
90 burpees

*PENALTY: every rep that is not completed will equal to 1 wall walk*