Saturday, August 25, 2012

Monday Aug 27, 2012

3 Rounds of, 4 min. Amrap’s with 1 min. rest between rounds of:
10 pullups
10 Ring Dips
10 Burpee’s
Start each round where you ended the previous round.

Wednesday Aug 29, 2012

40 – 30 – 20 reps for time of:
Wall Balls
Double Unders (x3 for singles)
Kettle Bell Sumo Deadlift Highpulls

Friday Aug 31, 2012

5 rounds for time of:
15 Hang Cleans (135/83)
15 Burpee’s
15 Box Jumps

Saturday Sept 1, 2012

8am Basics
9am Team Wod

Saturday, August 18, 2012

Monday Aug 20, 2012

12 minutes to determine Max Back Squats
Then...
4 rounds for time of:
3 minute AMRAP's with one minute rest between rounds of...
3 Squat Cleans
6 Wall Balls
9 Hand Release Push ups
Start each round were you ended the last round for total reps

Wednesday Aug 22, 2012

12 minutes to determine max Power Clean
Then...
"Grace" 30 reps of:
Clean & Jerk (135/95)

Friday Aug 24, 2012

1000 meter row for time
Then 12 minute AMRAP of:
5 Front Squats (95/65)Lbs
15 Kettle bell swings (1/7.5)Pood
25 Double Unders (75 singles)

Saturday Aug 25, 2012

8am Basics
9am Team Wod