18
Aug 2012

8/19/12

 

Sunday Surprise!!!

17
Aug 2012

8/18/12

 

5 Rounds

10 Power Cleans (135 / 95)

20 Wall Ball Shots (20 / 14)

16
Aug 2012

8/17/12

 

15 Minutes to find a 3RM Strict Shoulder Press

 

Row 500 meters (Buy In)

3 Rounds

20 Double Unders

20 OH Walking Lunges (45 / 25)

20 Chin Ups

15
Aug 2012

8/16/12

 

15 min to work on Snatch Balance (Light Weight)

 

3 Rounds

3 min AMRAP

4 Overhead Squats (115 / 75)

8 Burpees

12 Abmat Sit-ups 

Rest 1 min

14
Aug 2012

8/15/12

 

Skill Work - Turkish Get Up

 

5 Rounds

5 Front Squats (155 / 105)

10 Ring Dips

15 KB Swings (53 / 35)

13
Aug 2012

8/14/12

 

Deadlifts

20 Min. to find a 3RM

 

10 Min. AMRAP

10 Push Press (115 / 75)

10 Hand Release Push ups

10 Knees To Elbows

12
Aug 2012

8/13/12

 

3 Min AMRAP (Rest 1 Min.), 6 Min AMRAP (Rest 2 Min.), Complete WOD

10 Chest-To-Bar Pull ups

20 Wall Balls (20 / 14)

30 Abmat Sit ups

40 Squats

50 Burpees

60 Double Unders

11
Aug 2012

8/12/12

 

 

"Sunday Surprise"

10
Aug 2012

8/11/12

 

 

2 Rounds

10 Wall Balls (20 / 14)

30 Dubs

2 Rounds

10 Squat Snatches (95 / 65)

10 KB Swings (70 / 53)

1 Round

10 Wall Balls (20 / 14)

30 Dubs

10 Squat Snatches (95 / 65)

10 KB Swings (70 / 53)

 

9
Aug 2012

8/10/12

 

 

EMOM for 8 Minutes

2 Snatch Grip Deadlift / 2 Hang Power Snatch / 2 OH Squats (115 / 75)

 

12 Min AMRAP

5 CTB Pull Ups

10 Toes To Bar

20 Double Unders