21
Aug 2012

8/22/12

 

EMOM for 10 Min. 5 Power Cleans (155 / 105)

 

400 Meter Run (Buy In)

3 Rounds

30 Double Unders

20 OH Walking Lunges (45 / 25)

2 Rope Climbs (Sub 12 Pull Ups)

20
Aug 2012

8/21/12

 

"Fight Gone Bad"

3 Rounds - 1 min. max reps at each of the 5 stations with a 1 min. rest between rounds

Wallball Shots (20 / 14)

SDLHP (75 / 45)

Box Jumps (20")

Push Press (75 / 45)

Calorie Row

Rest

19
Aug 2012

8/20/12

 

20 Min. to Find 5RM Back Squat

 

12 Min. AMRAP

21 Air Squats

15 Pull Ups

9 GTO KB Swings (53 / 35)

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