Wednesday 8/24/2011

12 Minute Cap

150 Double Unders

THEN

Ladder reps 1,2,3,4,5... of

Deadlift 155/100

Squat Clean 155/100

Clean & Jerk 155/100

Tuesday 8/23/2011

For Time

3 Rounds of

20 Wall Balls 20/14

20 Sumo Deadlift High Pulls 75/55

20 Box Jumps 20"

20 Push Press 75/55

20 Calorie Row

OR

Fight Gone Bad - For Reps

Monday 8/22/2011

For Time

800m Run

40 Pull Ups*

40 Weighted Lunges*

400m Run

20 Pull Ups

20 Weighted Lunges

*Pull Ups will be Rx'd OR Jumping...NO BANDS

*Post load for lunges

Friday 8/19/2011

For Reps

Team WOD

4 Minute Stations - 1 Round

Toes-2-Bar

Heavy Bag - 4 ct Punches OR 1 ct Kicks/Knees

Sit Ups

Burpees

Heavy Single Jump Ropes

*1 Person works at a time

Thursday 8/18/2011

For Rounds

20 Minute AMRAP of

160m Tire Drag

12 Tire Jumps

12 Mountain Climbers (4ct)

Wednesday 8/17/2011

For Load

Complete 1 Squat Clean and Jerk every 25 seconds for 30 rounds.  Increase weight in incriments of 10 if possible.

*Think "Grace" weight

Tuesday 8/16/2011

For Time

3 Rounds of

20 KB Swing

15 KB Snatches per Arm

10 Turkish Get Ups TOTAL

Monday 8/15/2011

For Time

15 --> 1 Reps of

Push Ups

Sit Ups

Squats

Not big guy friendly, like me for instance.  Long arms and legs have ZERO advantage on this one.  Can't we just row again...?

Tuesday 8/9/2011

For Rounds

12 Minute Cap

Row 50 Calories

THEN

AMRAP with the remaining time

8 Push Press 95/65

8 Sumo Deadlift High Pulls 95/65

Tricky little guy this was.  50 Calories isn't too much but if you don't figure out a pace you will shoot yourself in the foot.  Fight Gone Bad practice....I think so!

Monday 8/8/2011

For Time

"NANCY"

5 Rounds of

400m Run

15 Overhead Squats 95/65

Time to get on the Benchmark Board People!