9/1/10 WOD

Warm Up
500m Row
then
15 S/Ball Crunch
15 S/Ball Knee Tuck
15 S/Ball Pushup

Skill
Clean

WOD
10 Hanging Cleans 95/65
10 Push Press 95/65
10 Burpees
400m Run

5 Rounds for time

8/31/10 WOD

Warmup
1000m Row
then 3 Rounds
50 Double Unders
10 GHD Back Extension
10 Overhead Squat

Skill
Sumo Deadlift Highpull

WOD
21 SDHP
400m Run
21 Thruster
400m Run
15 SDHP
400m Run
15 Thruster
400m Run
9 SDHP
9 Thrusters
For Time

8/30/10 WOD

Benchmark Monday!!
Warmup
500m Row then
3 Rounds
10 Overhead Squat
10 GHD Situp
10 Ball Pikes

Skill
Kipping Pullup

WOD
“Mary”
5 Handstand Pushups
10 Single Leg Squats
15 Pullups
AMRAP 20

8/28/10 WOD

Warmup
500m row
then
10 Overhead Squat
10 GHD Situps
10 S/B Pushups
3 Rounds

Skill/Strength
Handstand Pushups

WOD
5 Burpee Box Jumps
10 Wallballs 20/15
15 Pullups
AMRAP 20mins

8/27/10 WOD

Albert 24" Plyo Box Jump!

Amber putting the squat in squat clean!

A sign of a great workout!

Jackie setting up for the Clean! Great form!

Warmup:

1000m Row

Then

100 Double Unders

15 Box Jumps

3 rounds

Skill/Strength

Front Squat

WOD

21 Squat Cleans 135lbs/95lbs

400m run

3 Rounds for time

8/26/10 WOD

Warmup
15 Ball crunch
15 Ball knee tucks
15 Ball pushups
3 Rounds

Skill/Strength
Squat clean

WOD
5 GHD Situps
10 Toes to Bar
15 Situps
10 Rounds for Time

8/25/10 WOD

Warmup
15 GHD Back Ext
15 OHS
15 Plank Pushup
3 rounds
Skill
DB Swing/snatch
WOD
20 DB Snatch
30 Burpees
40 Pushups
50 Squats
3 rounds for time.

8/24/10 WOD

Warmup:
500m Row
15 Vups
15 Situps
15 Ball Pushups
3 rounds
Skill/Strength: Deadlift
WOD:
15 Ropes
15 Deadlifts 225/135
30 Double unders
5 Rounds for time

8/23/10 WOD

Warmup:

1000m row

100 double unders

Skill:

The Squat

WOD:

“Cindy”

5 Pullups

10 Pushups

15 Squats

AMRAP 20

post score in comments

8/21/10 WOD

Warmup:

GHD Back ext

3 rounds of 15

WOD:

21-15-9

Overhead squat 135/95

Front squat

1 lap between each round

For time.