7/07/2008 AM

Five rounds of
3 Deadlifts
3 RDLs
3 Highpulls
3 Hang power cleans
3 Jerks
3 Box jumps

These were not for time but each round should be completed as a complex rest between rounds as needed

Then
8 tabata rounds each of
Box jumps
Handstand holds
Sit ups

no rest between exercises-10 sec to get to each station

5/6/2008

3 Rds for Time

50 Wallball #20
50 Double Unders

5/1/2008

AMRAP 20

6 Snatch Grip High Pulls #135
8 Handstand Pushups
10 DB Swings #40

Follow with
Rowing 5 intervals of 1 min on 20 sec off at 2:00/500m pace or less

4/29/2008

Grace
For Time
30 Clean and Jerk #135

4/26&28/2008

5 Rds
15 Hang Power Snatch #95
500m Row

4/23/2008

5 Rds for time

500m Row
15 Box Jumps
15 Thrusters #65

4/21/2008

3 Rds for Time:

50 Burpees
50 GM #45
50 Situps

4/19/2008

AMRAP 20

15 SDHP #65
15 Push Press #95
Floor Drag down
Broad Jump back

4/18/2008

Micheal

3 rds for time:

800m run
50 Back Extensions (sub #45 GM)
50 Sit Ups

4/15 &16/2008

AMRAP 20
With a #95 barbell perform
5 Hip Snatches
10 Squat Jumps
15 Behind the Neck Jerks

Squat Jumps are only 1/4 to 1/2 depth

Adjust weight as necessary

Then:
3 40m sprints with 10sec rest between
Rest 30sec
Repeat 4x

4/11 &14/2008

Drag and Thrust
15-12-9
#135 Thruster
Body drag down and back

WOD OPTIONS 1/14-1/26

Post if you have questions!
Enjoy!

WOD OPTION 1
10,9,8,7,6,5,4,3,2,1
40,30,20 lbs

Dumbell Snatches
(10 reps each arm 40,30,20; 9 reps each arm...)

WOD OPTION 2
Ami
3rds for time:
400m Run15 Plate Cleans (45lbs)
14 Burpees
12 Turkish Get-Ups (40lbs)

WOD OPTION 3
3 rds for time:
100 Sumo deadlift highpulls (45lbs)
Rest in between rounds: your time of the previous completed round

WOD OPTION 4
Nigel
30 Bear Complexes for time (95 lbs)

WOD OPTION 5
5,2,4,3,1,1,1,1,1
Snatch: work upto 1 rep max

WOD OPTION 6
Will
AMARAP 20

200 meter sprint
25 sumo deadlift highpulls (75 lbs)
10 Burpees

WOD OPTION 7
Death by Lunges
4 Rds for time:
30 steps walking lunge, 30 lb dumbell in each arm, alternate one arm over head
10 weighted Burpees