Tuesday 2012 07 31

Skill: 5x5 Power Snatch

WOD:
15 Power Snatch (85/55)
30 Double Unders
15 Thrusters (85/55)

15 min AMRAP

Monday 2012 07 30

Skill: Push Press 3x3

WOD:
10 Push Press (135/95)
15 Kettlebell Swings(70/55)
10 Jumping Squats
200 meter Run

3 Rounds for Time.

Tuesday 2012 07 24

Skill: 5x200m Runs
45 sec. Rest between runs

WOD:
(Team of 4)

Deadlift Bar Hold (225/155)
5 Tire Flips
10 Pull Ups after every round per athlete

15 min AMRAP

Monday 2012 07 23

Skill: 3x3
OHS
Thrusters

WOD:
5 Rounds of:

5 Thrusters (155/105)
30 Push Ups Hand Release

Thursday 2012 07 19


Skill:
30 Toes To Bar
30 Pistols
30 HSPU

WOD:
Every minute on the minute for 10 minutes do:
9 KBS (70/55)
3 HSPU

Wednesday 2012 07 18

Skill:
3x3 Floor Press and Shoulder Press

WOD:
800 meter Run
80 Double Unders
600 meter Run
60 Air Squats
400 meter Run
40 Hand Release Push Ups

For Time

Tuesday 2012 07 17


Skill:
10 min Muscle up work or pull up work
5 min Double Unders

WOD:
3 rounds of:
24 ft Bear Crawl/Broad Jump
24 Thrusters (35/20)
24 Box Jumps (24/20)

For Time

Monday 2012 07 16


Skill:
Max Out DL 3 attempts
Tabata Ball Slams or KBS


WOD
8 min AMRAP

3 PCL (185/125)
5 Strict Pull Ups
3 Lateral Burpees

Thursday 2012 07 12

Skill: Max Out Power Snatch

WOD:

15 min AMRAP of:
10 Hang Power Cleans(115/85)
10 Push Press (115/85)
10 Back Squats (115/85)
10 Power Snatches (115/85)

Wednesday, 2012 07 11


Skill:
Tabata Ring L-sit hold

WOD:

50 WBS (20/14)
200 m Run
40 MB Slams (20/14)
200 m Run
30 MB Squat Cleans (20/14)
200 m Run
20 MB Sit ups (20/14)
200 m Run
10 Burpee Pull ups


For Time

Tuesday 2012 07 10


Skill: Max Out Hang Power Cleans 3 attempts


WOD: 
3 Rounds of:
20 KBS (70/55)
20 T2B
20 KB SDLHP (70/55)

Monday 2012 07 09


Skill: Max out Thruster 3 Attempts

WOD

Tabata 20:10x8

Thrusters(75/55)
Box Jumps (24/20)
OHS (75/55)
Double Unders

Friday 2012 07 06


Skill:
Tabata Handstand Hold
20:10x8

WOD:

21-15-9

DL (225/155)
Burpees
Sit Ups

Thursday 2012 07 06


Skill: Max Out Clean & Jerk

WOD:
50-40-30-20-10

Double Unders
Plate over head lunges (45/25)

To Hell and Back

Wednesday 2012 07 04



WOD:

"To Hell and Back"

"McGhee"
10 min AMRAP
5 DL (275/155)
13 Push ups
9 Box Jumps(24/20)

"Danny"
10 min AMRAP
30 Box Jumps (24/20)
20 Push Press (115/85)
30 Pull ups

"Hansen"
1 Round of:
30 KBS (70/55)
30 Burpees
30 Sit ups

"Mr. Joshua"
1 Round of:
400 m run
30 Sit ups
15 DL (250/135)

"Randy"
25 Power Snatch (75/55)

"Murph"
400 m Run
25 Pull ups
50 Sit ups
75 Air Squats
400 m Run

For Time!

Tuesday 2012 07 03


Skill:
Max Out:
400 m. Sprint: Fastest Time
Push ups H/R- 2 Min.

WOD:
12 min. AMREP

1 Squat Clean Thruster (165/125)
2 Burpees Every Minute on the minute for 12 min

***Penalty: 10 Burpees @ end for each round not complete.***

Monday 2012 07 02

Skill: Max Out Front Squat 3 attempts
Max Out Shoulder Press 3 attempts

WOD:

15 clean & Jerk (135/95)

Then...
5 rounds of:
5 HSPU
10 Pistols
15 Pull ups

Then...
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

For Time!