5/13/13 WOD

Strength
A) Establish Max Clean 20 min cap
B) Back Squat@80%x AMRAP

Wod
In 20 mins
Run 1 mile for time
Max Rounds Cindy

Core
100 GHD Situps

5/3/13 WOD

Strength
A) Bench Press@65%x8
Rest 60 secs
B) Strict weighted pullups x8
Rest 90
5 Rounds

WOD
AMRAP 10mins
3 Clean and Jerks 185/135
5 Chest to bar Pullups
7 Box Jumps 24/20
then rest 2 mins
2 Rounds for time

Afterparty
Prowler Sprint Relay 50/30
Tree to Tree
5 Rounds

4/29/13 WOD

Strength
A) Back Squat@65%x8
Rest 60 secs
B)P. Clean+H.S. Clean +S. Clean@Heaviest possible x2
Rest 90

WOD
AMRAP 10 mins
5 Power Clean(touch & go) 185/135
10 Pullups
30 Double Unders
rest 2 mins

Tabata sprints
10 secs sprint/20 sec rest
8 Rounds

Core
GHD Back ext
1 min on 1 min off

4/22/13 WOD

Strength
Back Squat@75%xAMAP
Post weight and reps

Wod
Squat Clean 185/135
AMRAP 5 mins
No rest
Lateral Burpees over bar
AMRAP 5 mins
No rest
Run/Row 1 mile for time
Post reps and time for score

Scale weight as necessary to start with at least 3 touch and go reps.

Core
Strict GHD Back Ext/Raises
1 min on 1 min off
3 Rounds

4/15/13 WOD

Strength
A) Back Squat @67.5%x10
Rest 60 secs
B) Hover Clean+ Low Hang Clean+ Hi Hang Clean @heaviest possible x1
Rest 90 secs
3 Rounds

WOD
3 Hover Power Clean 135/75
3 Thrusters 135/75
3 Front Squats 135/75
AMRAP 12 or 12 Rounds rx

Scale weight as necessary to perform rounds unbroken. 5 burpee penalty for dropping the bar.

Core
10 GHD Good Mornings
10 GHD Back Ext
3 Rounds

4/8/13 WOD

Strength
A) Back Squat x10@60%
Rest 30-60 secs
B) H.P.Clean+ Hover Clean@heaviest possible
Rest 90-120secs
5 Rounds

WOD
5 Burpees
5 H. Power Clean 135/95
5 Front Squats
AMRAP 12 or 10 Rounds rx

Core
100 GHD Back Extension
In the fewest sets possible

4/1/13 WOD

Strength
Establish 1 rep Max Back Squat

WOD
EMOM for 10 mins
High Hang Squat Clean
Low Hang Squat Clean
Hover Squat Clean
For Max Load
Then
Lunge 200m
Run 800m
For Time

Core
GHD Back Extension
3×20

3/25/13 WOD

Strength
Back Squat
90% AMAP
Post reps

WOD
5 Power Cleans 135/95
5 Front Squats 135/95
Run 200m
AMRAP 15

Core
GHD Good mornings
3×20

3/20/13 WOD

Strength
Deadlift
5×3@82.5%

WOD
Tabata This
Romanian Deadlift 95/65
B. Split Squat(Right leg)
B. Split Squat(Left leg)
H.P. Clean(hang below knees) 95/65

Core
Max GHD Back Extension
3 Rounds

3/18/13 WOD

Strength
Back Squat
5×3@82.5

WOD
25m Prowler Shuttle 90/50
Max Rep Touch and Go Squat Clean 135/95
In 1 min
Rest 2 mins
For 5 Rounds
Max Cleans for Score

Core
SB Hamstring Curl
1 min on 1 min off
3 Rounds