AMRAP

AMRAP 20 Minutes:

5 HSPU's
5 KB's (35/55#)
5 Squat Jumps

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Quickie

21-15-9 reps of:

pound Deadlift (225/185)
pound Overhead squat (135/95)

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Run Baby Run

21-18-15-12-9-6-3

KB Swings 35/53
KTE's
Odd=400M Run
Even=200M Run

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WOD

12-9-6-9-12

Squat Clean and Jerk (95, 135)
Deck Squats
Sprint 200

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Muscle Squats

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

(2 pull ups, 2 dips per muscle up)

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WOD

4 RDS:

15 Hang Clean 95/135LB
15 RING DIPS
15 ONE LEG SQUATS (EACH LEG)

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Heavy Thursday

3 ROUNDS:

15 D/L 225/155
21 KB SWINGS 53/70LB
40 BALL SLAMS 14/20

20 MIN CAP!!!!!!

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The Nightmare or Nancy

5 Rounds of Nancy:
5 OHS
Run 400


The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 KTE
10 HSPU

CUT OFF TIME IS 30 MINUTES!

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WOD

5 rounds:

10 front squats (95-135)
10 push press (95-135)
Sprint 200 (or A-ups)

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Squat Ups

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups5
0 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments tough guys (and girls)...

Jakes WOD (kettle bells)

75 kettle bells
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 kettle bells

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compare times to 7/23/09

Hump Day Thursday

21-18-15-12-9-6-3
Pull Ups
Sit ups
Box Jumps
Push Ups
Odds-200M Run
Evens-100M Run

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(compare times to 11/12/08)

Moriah's Bday WOD

HAPPY BIRTHDAY MORIAH!!!!!!

4 Rounds:

10 Dead Lift (225)
10 Burpees
10 Gut Busters
Run 200

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WOD

21-15-9
Cleans 95/135
Ring Dips
Run 400

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WOD

2 Rounds for Time:

25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Front Squats 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)

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Finally Friday

Nice to have you back Meeks!

For time:
15 Squat Cleans (155#)
30 Toes to bar
30 Box jump
15 Muscle-ups
30 Push Press/push jerk (40lb dumbbells)
30 Double-unders
15 Thrusters (135#)
30 Pull-ups
30 Burpees
300 feet overhead walking lunges (45lbs)

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The Great Debate

4 Rounds for Time:

25 Overhead Squats 65/95
25 Hollow Rocks
25 Sumo Deadlifts(not high pulls just deadlifts) 65/95
25 Situps

Post time to comments whiners...as in drinks lots of wine...

Brutal

25-15-5
to
5-15-25
Clean and Jerk
Deadlift
Hollow Rocks

Post time to comments foo's...

WOD

3 Rounds:

800-400-200
30 KB swings 35/55
15 Deck Squat Burpees
40 yd OH lunges 25/45

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Thrubbin'

One Round:

400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run

Compare times to 3/23/09 and 12/14/09

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