Month: July 2013

30 minute AMRAP of: 10 SDHP (115/75) 15 HRPU 15 Goblet Squat  10 K2E 4oo Meter Run or 75 double unders/225 singles

Skill: Back Squat  42 Dumbbell Snatches (50/30) 10 KB Swings (60/40) 42 Full Crunches 10 KB Swings (60/40) 30 Dumbbells Snatches (50/30 10 KB Swings

Rope Slam  Med Ball Over Shoulder Air Squat  Burpees Rower Sledge Hammer Tire Flip  Alt. Med Ball Push Up  Weighted Jump Rope  Bicycle Crunch  Banded

Skill: Bentover Row  (3×8) 3RFT of 20 Bentover Rows (115/75) 30 Depth Push Ups 30 Weighted Crunches (45/25) 20 Strict Pull Ups 30 minute cap

Skill: Cleans WOD:  For Time (record your time when you are finished) 15 Cleans (155/95)  30 T2B, MOD: K2E or Box Knee Tucks 30 Lateral Box

Two Teams of Six: Two 20-Minute Stations. Station 1:  Run as many 400 meter runs as possible.  The team must run together for the first

  Skill: Deadlift 5-5-3-3-3 (3RM) DeadLift Form 11 Deadlifts (225/155) 23 Box Jumps (20″) With Remaining time complete AMAP Wall Balls  (#20/14) 4 min on,

Skill: Push Press5-5-3-3-3 (3RM) 10 Push Presses  (Starting @ 95/55) 10 KB Swing (50/30) 15 Pull Ups  Increase the weight of the push press by

Skill: Front Squat 5-5-3-3-3 (3RM) 28 minute partner WOD: 10 Front Squats (155/95) 15 Toes to Bar 20 OHL (45/35) 25 HRPU 20 Ground to