08212013

Skill: 15 minute cap
Ghd Sit-up
50 reps
Rope Climb
8 reps
With remaining time: Mobility work

WOD:
3 rounds
12 Front Squats 185/115
24 Ring push-up
36 double unders

3/6

In the rain! Most will complain… But remember the WOD we just did… Forward rolls and wall walks and it was fun. This will be too!

Two rounds for time of:
Run 400 meters
Handstand walk 20 yards
(Can sub handstand walk for 1 min handstand hold plus 20 push-ups)
Run 400 meters
One legged squat (pistol) 30 reps

08202013

Skill:
5 minutes Max Reps*:
Clean (power or full) and jerk 135/95

Do not exceed 30 Reps

WOD: (20 min cap; including rests)
Run 800m
Rest exactly 2 minutes

Run 600m
Rest exactly 2 minutes

Run 400m
Rest exactly 2 minutes

Run 200m

7/2

Skill:
Front rack lunge
4×8(4/4)

WOD
4 min AMRAP
1, 2, 3, 4, 5….
pistols
ovhd squats 135/95
burpee box jumps
Rest 1 min
8 min AMRAP

08192013

Skill:
50 see the lights
Athletes choice on the weight.

WOD:partner
-80 pull-ups
Partner holds deadlift 225/155
-60 deadlifts 225/155
Partner hangs from pull-up bar
-60 kb swings 53/35
Partner holds air squat
-40 box jump overs 24/20
Partner holds plank