Friday, May 18, 2012 5rds

10 Power Cleans, 135/95
15 Ring Pushups

Warmup

Dynamics

Thursday, May 17, 2012 Rattler

4 Rounds
Work for 1 Minute
Kettle Bell Swings, 1.5/1
Double Unders
Ab Mat Situps

Warmup
3rds
10 Supermans
10 Pushups
Power Skip for Hieght (crease to crease)
10 OH Squats
10 Hip Raises

Wednesday, May 16, 2012 Hells Bells

3rds
400m Run
30 Burpees
5 Rope Acents, 15ft (tape line) - Scale, 15 absolutely strict pullups, rings are a good idea but not a must

22min Cap

Warmup
Spend a couple of minutes discussing rope climbing techniques
2rds
30y Bear Crawl
30 Russian Twist, 20/14 every touch is 1
20 Steps Walking Lunge
20 Jumping Jacks
10 Dips

Tuesday, May 15, 2012 Guerrilla

500m Row
Then
3rds
40yds Plate Push, 45/25
15 Deadlifts, 225/135
10 HSPU
Then
500m Row

20min Cap

Warmup-

Coaches Pick

Monday, May 14, 2012 Get Down

12min AMRAP
12 OH Squats, 115/85
12 C2B Pullups
12 Box Hops, 24/20 (games standard)

Warm up -
Dynamics

Saturday, May 12, 2012 Teams Again

Team WOD
20 Minute AMRAP
30 Wall Ball 20#/14#
40 Hand Release Push Ups
50 Ab Matt Sit ups
50 Dead Lifts 155#/105#
2 Laps W/Med Ball
Count your rounds.

Friday, May 11, 2012 Isabel

Isabel
30 Snatches135#/95#
for time.

Thursday, May 10, 2012 Heavy Deads

15-9-6
Dead Lift 275#/155#
Ring Dips
Up Downs
for time.

Wednesday, May 09, 2012 Sott Press

4 Rounds
10 Box Hops 24/20
15 Pull ups
10 Sott Press 45#/35#
15 Sit ups
250 Meter Row
Warm up 2 Rounds of:
1 lap, 15 Jumping Jacks, 20 Over Head Russian Twist
10 Over head Squats, 10 Grass Hoppers R+L=1
****There will be a 7:00 PM Class tonight!****

Tuesday, May 08, 2012 KBs

12 Minute AMRAP
10 Kettle Bell Swing 2/1.5 Pood
10 Kettle Bell Sumo Dead Lift High Pulls 2/1.5 Pood
5 Burpees
Count your rounds.
Warm up - Dynamics
Strength - Push Press 3 X 3

Monday, May 07, 2012 The Chief

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.
There are 18 reps for each round, count each rep.

Saturday, May 05, 2012 Outlaw WOD

30 Over the box Burpees, 24/20
30 T2B
30 Push Jerks, 135/95
1000m Row

Friday, May 04, 2012 15min AMRAP

5 Hang Power Snatches 95/65
10 Box Hops
15 Wall Balls

Warmup
500m
3x burgner warmup
400m run

Thursday, May 03, 2012 Alter

8rds
20 seconds of ring dips
10 seconds of rest
20 seconds of dead lifts 225/135
10 seconds of rest

Then
50 T2B, 5 min cap

**No confusion:
Do 20 seconds of ring dips, rest 10 seconds, do 20 seconds of dead lifts, rest 10 seconds. Do this for 8 rounds totaling 8 minutes, at the completion of the 8 rounds do 50 T2B for time.**

Warmup-.

Coaches Pick

Wednesday, May 02, 2012 J.J.

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

**Only do parallette HSPU’s if you have mastered HSPU’s, a great scale for the parallettes if you’re not quite there yet is bumper plates**

Warmup-
3rds
10 OH Squats
10 Situps
10 Dips
10 Hip Raises
10 Supermans