August 2012

WOD: 10 rounds for time of: 3 right arm KB snatch 1.5/1 3 left arm KB snatch 1.5/1 6 KB push ups 200m run 1 rope climb 15′

Warm up: 400m run 50 single unders 2 burpees 40 single unders 4 burpees 30 single unders 6 burpees 20 single unders 8 burpees 10 single unders 10 burpees WOD: 1 mile run 20 hang clean 135/95 20 box jumps 24″ 20 OH lunges with plate 45/25 20 box jumps 24″ 20 hang clean 135/95 1 mile run Powerlifting: 3

Warm up: P1: 200m row P2: AMRAP 5 KBS, 5 push ups switch, complete 2 full rounds WOD: 10min AMRAP buy in: 15 HSPU, 50 double unders 1 DL 315/185 1 burpee 1 T2B 2 DL 315/185 2 burpees 2 T2B 3 DL 315/185 … continue adding one rep to each movement each round until the 10minutes is

Warm up: 200m run Instructor led kettlebell work 3 rounds 5 ball slams 10 lunges WOD: 21-15-9 unbroken KBS 2/1.5 unbroken WBS 20/14 Powerlifting: 3 x 5 bench press @ 85% 1 RM, rest 3 min 3 x 5 clean @ 85% 1 RM, rest 3 minutes 3 x 10 reverse hypers, rest 30 seconds 3 x 15 GHD sit

Warm up: 250m row 4 rounds 5 barbell push press 5 ring rows or pull ups 5 perfect air squats WOD: A. In 10 minutes, work up to a heavy snatch, power or squat B. 12 min AMRAP 12 push press 115/75 12 CTB pull ups 12 pistols, alternating

Warm up: 200m run 3 rounds row for 45 seconds sit ups for 45 seconds air squats for 45 seconds rest 15 seconds between each movement WOD: 1A. High Bar Back Squat 5 x 3 1B. Strict T2B 5 x 5 Followed by: 5 minute AMRAP 1 rope climb 15′ 5 thrusters 135/95 Powerlifting: 3X5 @ 85% 1RM high bar

Warm up: 400m run P1: 250m row P2: AMRAP burpee, pull up, T2B complex 2 complete rounds WOD: 30 Muscle Ups for time http://youtu.be/DZbnIw0r9Uc

Warm up: 250m row 3 rounds 100m run 5 burpees 10 lunges WOD: TEAM WOD In teams of 2 complete the following for time: 400m run 50 push ups 50 box jumps 24″ 50 thrusters 95/65 400m run 50 KTE 50 lunges 50 burpees 400m run *both partners run 400m each time, only 1 person works at a

Warm up: 400m instructor led agility run Instructor led group stretching 3 rounds 5 med ball clean WBS 20 double unders WOD: “SQT” 3 rounds 10 ground to OH 95/65 200yd shuttle sprint (4 x 50m) Powerlifting: A. 20minutes to find a 1RM squat clean B. 20minutes to find a 1RM split jerk C1. 3 x 10 RH, rest 30

Warm up: 250m row 3 rounds 10 second handstand hold 3 strict T2B 15 double unders WOD: 5 rounds 15 KTE 15 hip extensions 15m handstand walk 15 box jumps 24″