Month: August 2012

WOD LADDER 10 MINUTES POWER CLEAN 60KG/30KG 1,2,3,…. LATERAL BAR BURPEE 1,2,3… (1 LATERAL BURPEE = 25 JUMPS)  

WOD 5 ROUNDS FOR TIME AIR SQUATS X 20 CLAP/HR PRESS-UPS X 10 POWER LUNGE X 20 PULL UPS/RING ROW X 10 SIT UPS X 20 5 BURPESS  – OMEM

WOD 21-15- 9 THRUSTER 45KG/30KG LATERAL BAR BURPEES SDHP 45KG/30KG WALL BALLS 9KG/7KG  

WOD  – 3 ROUNDS FOR TIME ROW 500M RUN 400M  

WOD  21 – 15 – 9 PULL-UPS KIP/BAND ASSISTED FRONT SQUAT RX’D 60KG/40KG HR PRESS UPS

WOD  THE CHIEF – AMRAP 3 MINUTES POWER CLEANS 60KG/40KG X 3 PUSH UPS X 6 SQUATS X 9 REST 1 MINUTE    

WOD – 4 NATIONS 7 MINUTE “DO NOT DROP THE BALL” A) 1000M ROW B) WALL BALL REST LONGER THAN 5 SECONDS DROP THE BALL OR NO REP – 5 BURPEES WOD 2 AMRAP 6 MINUTES GROUND TO OVERHEAD 40KG  

WOD 1 AMRAP 6 MINUTES DEADLIFT 100KG/70KG X 5 WALL CLIMBS X 3 WOD 2 AMRAP 10 MINUTE  PULL UPS  X 5 BURPEES X 10 WALL BALLS X 15  

WOD 1 15 MINUTES 1000 M RUN AMRAP IN REMAINING TIME PULL UPS X 5 OH SQ 30KG/20KG X 10 WOD 2 6 MINUTE AMRAP THRUSTERS 45KG/35KG TOES TO BAR X 5    

WOD RUN 400M WALL BALLS 9KG @10FT/ 7KG@9FT SIT UPS X 30 BOX JUMPS 24″/20″ X 30 SDHP (KETTLEBELL) 34KG/24KG BURPEES X 30 KETTLEBELL 24KG/16KG RUN 400M