Month: July 2012

WOD AMRAP 5 MINUTE THRUSTER 40KG/25KG X 10 SQUAT THRUST X 10 REST 2 MIN SDHP 40KG/25KG X 10 LEG THROUGH X 10 1 = BOTH SIDES REST 3 MIN CLEAN & JERK X 10 BURPEES X 10  

WOD 1 20 MINUTES STRICT PRESS 7 X 2 @90% IRM WOD 2 AMRAP 8 MINUTES BURPEES  JUMP OVER BAR X 16 SDHP 20KG/40KG X 8 WALL CLIMBS X 4 5 MIN REST WOD 3 FOR TIME LADDER HAND RELEASE PUSH UP CLAP PRESS UP 10-20-30-20-10    

WOD 1 BURPEES X 100 EVERY MINUTE ON THE MINUTE WALL BALLS X 5   WOD 2 5 MIN AMRAP KNEE TO ELBOW /KNEE TO TOES

WOD 1  BURPEES X 100 EVERY MINUTE ON THE MINUTE WALL BALLS X 5   WOD 2 5 MIN AMRAP KNEE TO ELBOW/KNEE TO TOES

WOD LUMBERJACK 20 DEAD LIFT 125KG/85KG X 20 400M RUN KB SWINGS 32KG/24KG X 20 400M RUN OVERHEAD SQUAT 50KG/35KG X 20 400M RUN BURPEES X 20 400M RUN PULL UPS X 20 400M RUN BOX JUMPS 24″ /20″ X 20 400M RUN SQUAT CLEAN 50KG/35KG    

WOD 1 20 MIN THRUSTER 50/30KG X 10 BURPEES X 20 KETTLE BELL SWINGS X 30 400M RUN KETTLEBELL SWINGS X 30 BURPEES X 20 THRUSTERS 50KG/30KG  X 10 WITH THE REMAINING TIME AMRAP  FLOOR TO OVERHEAD CLEAN & JERK PRESS SNTACH CLEAN THRUSTER REST 5 MIN WOD 2  5MIN AMRAP HAND RELEASE PRESS UPS[…]

WOD 5 ROUNDS FOR TIME 60135 DEADLIFT X 5 HANG CLEAN X 4 FRONT SQUAT X 3 SPLIT JERK  X 2

WOD – AMRAP 12 MIN BAR FACING BURPEE X 30 S.D.H.P. 20KG X 20 BOX JUMP 24″ X 10

WOD – 20 MIN AMRAP 5 X POWER CLEAN & JERK 60KG/30KG 10 X KNEES TO ELBOW 15 X WALL BALLS 9KG/7KG    

STRENGTH SNATCH BALANCE 1-1-1-1-1 WOD ROW 500M POWER CLEAN X 10 35Kg/25Kg ROW 500M CLEAN SQUAT X 10 35 Kg/25Kg ROW 500M CLEAN THRUSTER X 10 35Kg/25Kg ROW 500M BEAR X 10 35Kg/25kg