120827

Strength:2-2-2-2-2-2-2  Push Press15 Minute AMRAP:30 Rope Whips20 Tire Flips w/Jump Through15 Burpee Box Jumps (24/20)20 Wall Balls (20/14)200m Plate Run (45/25)

120824

Swim WOD 100m swim 15 plate fetches 5 deck squats 100m swim 10 plate fetches 10 deck squats 100m swim 5 plate fetches 15 deck squats 100m swim

120823

15-1 13-3 11-5 9-7 7-9 5-11 3-13 1-15 Curtis P's (65/95)-HSPU 1Curtis P= Power Clean, Rt Lunge, Lt Lunge (bar in front rack position) + Push Press

120822

"Jason" 35 Burpees Then: 3 Rds 800m run 50m walking lunges 5 burpees 50m broad jumps 5 burpees 50m bear crawl

120821

4 x 3 Behind the Neck, Snatch Grip Push Press(heavier ea set) 5 Rounds 15 Body weight Deadlifts 15 KB Swings (35/55) 15 Wallballs (14/20) 15 Double unders(x4 for singles) 200m run

120820

7X2 Pause Front Squats (3 FULL seconds at bottom) – heaviest possible, rest 60 sec. between sets -then- 6 rounds for total working time: 100m Shuttle Run (10m sections) 15 HR Pushups 15 Hang Squat Clean Thrusters 95/65#

120816

5 Rounds:1 Minute at Each Station- Deadlift - Snatch- Hang Clean1 Minute rest between roundsJimmy and Kenneth from Phenom with the 9am crew

120815

10 Front Squats (155/105) 20 Pullups 30 KB Swings (55/35) 40 Abmat Situps 50 Burpees 800m Run 50 Burpees 40 GHD Extensions 30 SDLHP (95/65) 20 T2B 10 OH Squats (155/105)

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