Friday 2012 01 06

Skill: 5/3/1 Squat Clean 1 RM
Minute Markers #5

WOD:

Complete the following in 15 minutes for points. Points are burpees so the more movements you complete the less burpees you will do at the end.


(6) 600
(30) 30 OHS (135/95)
(20) 20 HSPU
(4)  80 yd bear crawl
(4) 200m
(10) 100 double Unders
(5) 50 yard OH Plate Lunge
(2) 200m Run with plate


(#)=burpees

Burpees/Manmakers

Thursday 2012 01 05

Skill:
Minute Markers #4


WOD:
100 Burpees

with 2 Manmakers (35/20) every two minutes until Burpees are complete.

Wednesday 2012 01 04

Skill: SP/BS
1 RM  5/3/1
Minute Markers #3


WOD:
2 Rounds of


25 Hang Power Snatch (75/45)
25 Pull ups
25 Toes to Bar
200m Sprint


For Time

7 Minute AMRAP

Tuesday 2012 01 03

Skill:
5/3/1
1RM  DL
Minute Markers #2

WOD:
7 Minute AMRAP

7 Deadlifts (185/135)
14 WBS (20/14)

Monday 2012 01 02

Monday 2012 01 02


Skill: Minute Markers


WOD:

Paleo Challenge Benchmark

400m Run

50 Air Squats

30 KBS (55/35)

30 Walking Lunges

50 Push ups H/R

15 Burpees

For Time

The Ninth Day of Ranger Christmas

Tuesday 2011 12 20


Skill: Hang Cleans
3-3-2-2-1-1-1

WOD:
9 min. AMRAP

9 box jumps (30/24)
90 yd Sprint
9 s. OHS hold (65/45) at the bottom.

Thursday 2011 12 01


Skill:
5/3/1: Shoulder Press
40% x 5
50% x 5
60% x 5+

WOD:
15 DB Man Makers (35/20)
30 Pistols
200m OH Walk (35/20)

2 Rounds