8-31-13

Warm up: 3x 200m row, 15 air squats, 10 ring rows

MetCon: for time

              20 pull ups

              20 ground to overhead (65/45)

              20 burpees

              50 double unders

              20 burpees

              20 ground to overhead

              20 pull ups

8-29-13

Warm Up:3x 200m Run, 10 Push Ups, 15 Jumping Jacks

Strength: 6x3 Deficit Deadlifts at 75% Max

MetCon: 8 Min AMRAP

               5 HSPU
               10 T2B
               15 Box Jumps (24/20)
            

8-27-13

Warm Up: 3x 1 min rowing, 10 Shoulder Passes, 15 Overhead Squats with PVC

Strength: 3 RM Overhead Squat

MetCon: 3 Rnds for Time
               4 Muscle Ups
               400m Run

8-20-13

Warm Up: 3x 1 min row, 10 air squats, 10 Push Ups

Strength: 5x3 Front Squat

MetCon: 7 Min AMRAP

                As many burpees as possible
                At the top of each minute athlete is to do 5 pull ups

               Compare to 6-4-13

8-17-13

Warm Up: 3x 200m run, 10 shoulder passes, 10 jumping air squats

Strength: 3 position snatch ground, mid hang, low hang emom 8 mins

MetCon: 10 mins of Cindy

               5 pull ups

               10 push ups

               15 air squats

             

8-15-13

Warm Up: 3x 200m Run, 10 Good Morning, 1 Agility Ladder Sequence


Strength: 3x3 of the following complex
              1 Deadlift
              2 Hang Cleans
              3 Push Jerks

MetCon: 7 Rnds
               5 Burpees
               1 50m Sprint
                Next round starts after walk back

8-13-13

Warm Up: 3x 15 Burpees, 10 Jumping Ring Dips, 10 Ring Rows

Strength: 20 Rep Back Squat

MetCon: 8 Min AMRAP
              8 Box Jump Over
              6 C2B Pull Ups
              4 HSPU
            

8-8-13

Warm Up: 3x 1 min rowing, 10 good mornings, 10 air squats

Strength: 1 RM Deadlift


MetCon: 3 Rnds for Time
              1 Parking Lot Loop
              15 HR Push Ups

8-6-13

Warm Up: 3x 1 min rowing, 10 air squats, 10 push ups, 10 shoulder passes

Strength: 8 min EMOM 2 front squats and 1 jerk. Bar is to be taken from floor.

MetCon: 8 Min AMRAP
              30 Burpees
              30 45# Snatches
              20 Burpees
              30 65# Snatches
              10 Burpees
              Max 95# Snatches

8-3-13

Teens class is at 10:15 to do 31 heroes wod. Show up at 10 to get warmed up.

8-1-13

Warm up: 3x 1 min jump rope, 10 good mornings, 10 air squats

Strength: 12x1 deficit deadlifts every 30 seconds +10 pounds

Metcon: 3 rounds of

              1 min pull ups

              1 min push up

              1 min row for meter

              1 min rest

              Score is total reps and meter