Monday, 8-13-12

Strength:12 min E2MOM 2 Sq. Clean + 1 Push Jerk + 1 Split Jerk *start light and build to a heavy complex* Buy in – 500′ Farmers Carry w/KB’s 53/35 then… 3rds 30 Cal Row 25 Wall balls 20/14 20 Deadlift 225/155 *25min Cap*

Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest

Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…

Strength/Skill – Hang Power Snatch 60%x3, 65%x3, 70%x2, 75%x2x2 Workout of the Day A. Three sets of: Bulgarian Split Squat x 10 (L) & 10 (R) Rest 30 seconds 60 second Handstand Hold Rest 3 minutes B. “Annie” Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Anchored Sit-Ups Bulgarian Split Squat Demo

  Strength: E2MOM 7 Deadlifts starting @ 50% and increasing   WORKOUT 18.3 2 rounds for time of 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

Box Squats 5X5 increasing weight   Running Clock Min 0 100D/U’s 2:1 25 Burpee Over Bar 15 Deadlifts 315/215 at min 10 100 D/U’s 20 Burpee over Bar 20 Deadlifts 275/185 at Min 20 100 D/U’s 15 burped over Bar 25 deadlifts 225/155