Month: August 2013

Skill: Deadlift For Time LADDER (10 min cap) Deadlift  (135/95) SSJ HRPU   Rest 2 minutes   AMRAP in 10 minutes of: 5 Deadlifts (+50/30#)

Rope Slam  Crunch to Press Rower  Sledge Hammer Tire Flip  Toes to Bar TRX Row Slam Ball  Russian Twist 1 Arm OHWL 2x at each

Skill:  Clean  25 Wall Balls (20/14) 200 Meter Run  25 Push Presses (135/95) 200 Meter Run  25 Hang Cleans (above Knee) 200 Meter Run  25

Tire Flip  Rope Slam  Sledge Hammer Med Ball Slam   Rower  Ring Dips  Shoot Thrus  Knees to Elbows  Forward Bounds Weighted Crunch  Burpee (only if

Skill:  Double Unders WOD: Tabata G2O Double Unders or Singles Push Up  SSJ  Full Crunch  8 rounds of 20 seconds work; 10 seconds rest  

Skill: Deadlift For Time  5 Deadlifts (135/95) 200 Meter Run  5 Toes to bar  checkpoint #1:  record time  1 minute rest    5 Deadlifts (185/125)

Skill:  Push Jerk  WOD:  “AMAP” 400 Meter Run  15 Wall Balls AMAP Push Presses (115/80) 5 minute running clock 2 minutes rest in between rounds

G Grab and Go – I will be here from 11:30am – 1:00pm, but for the entire day 10% of the food sold will go

Congrats to Marlene and Meg for reaching 1 year mark! Rope Slam  Weighted Jump Rope TRX Row Rower Deficit Push Up  L-sit Hold  KB Swings

  Skill:  Double Unders       WOD:  “For Reps” PART I 90 seconds of Thrusters (75/45) 30 sec rest 90 seconds of Full Crunches