28 Aug 14 'Black and Blue'

Warm up med ball musical chairs


Beat the Whiteboard remember 50burpee penalty if they miss board or 25 if they miss personal PR

Or 

 WOD:
“Black & Blue”
5 RFT:
10 Power Cleans,
135/95
10 Burpees

27 Aug 14 Lynne

SWOD:
Moderate weight think 55%
more about the 3 positions
3-Position Clean
10x2


WOD:
“Lynne”


Five rounds for max reps of: Body weight bench press. Pull-ups.

20 minutes to complete entire workout.

Once athlete has touched bar the set ends when they let go or hit muscle failure on the bench

26 Aug 14 AMRAP Everything....

SWOD:
KB Push Presses
4x max effort as heavy as
possible 1 min work 2 min
rest good RX 24kgs for
guys/ 16kg ladies
numbers should not be
high. 2 bells for both
ladies and guys


WOD:
AMRAP Everything!
1 min of Box Jump
2 min of KB Swing
3min of Burpee
4 min of Wall Ball
5min of Row (Cal)


$Out: 4x30 sec Hollow 
Hold

23 Aug 14 Saturday morning burner.....

SWOD:
10x2 3 position snatches
Moderate weight think 55%
more about the 3 positions


3 Position Snatch


WOD:

For Time:
50 Doubles


3 Pull-up
6 OHS 95/65
9 Bar-facing Burpee
9 Pull-up
3 OHS
6 Bar-facing Burpee
6 Pull-up
9 OHS
3 Bar-facing Burpee

50 Doubles

22 Aug 13 1RM Front Squat and a little AMRAP

SWOD:
20 min Find 1 RM front
Squat


WOD:
9’ AMRAP
8 Push Jerk 50-55% 1RM
10 T2B
40 DU



$Out: TGU  3x8 1/2 TGUs ea arm go heavier, just come up to hand

21 Aug14 Ascending ladder......

WOD:
1 RM Bench Press

WOD:
Ascending ladder of HRPU and KBS (32/24kg) w/ 20m shuttle sprint at the beginning of each minute, the whole sequence must be done within the minute, if not, the athlete must stop and the score is the number of reps performed during the whole workout.

1st min: 20m + 1 HRPU
+ 1 Russian KBS
2nd min: 20m + 2 HRPU
+ 2 Russian KBS
...
10th min: 20m + 10
HRPU + 10 Russian KBS
etc...
*When you fall out, 800m run

20 Aug 14 Karen we miss you......

SWOD:
5x2 Jerks from the rack 80% 1
rm
then EMOMx5 2 Hang cleans
at same weight


WOD:
“Karen”
150 wall balls for time