5 Aug 14 "2 Little AMRAPs"

Strength
Back Squat 4x10
Increase weight each set.
Should start at around 50% of 1RM
Rest 90 Secs between sets
 
 WOD
AMRAP 5
10 MB Cleans
10 T2B
Rest 2 mins
AMRAP 7
6 Dips (Scale Appropriately, Ring, Matador, Matador with Band, Box, Paralettes)
8 Hollow Rocks
10 Ring Rows

Cash Out
Grip work

3x 10 plate flips

2 Sep 14 Long #Turbostone AMRAP starts it off...

WOD:

AMRAP 20

5 Atlas GTS (110/75) 
10 Pushups
10 Box Jump 30/24

26 DEC 12 Games WOD

Games WOD 11.4 10 min AMRAP 60 Bar-facing burpees 30 Overhead squat 120/90  10 Muscle-ups

After 10 minutes complete record athlete's progress.  Athlete completes round untimed if under 1 round.

 

21 DEC 12 Games WOD 11.6 They are coming!!!

WOD 11.6
7 min AMRAP of the
Thruster Ladder
Record Total reps for score

3 Thrusters 100/65
3 Chest to bar pullups
6 Thrusters
6 C2B
9-9, 12-12, 15-15.....

 

20 DEC 12 Outlaw WOD

2 min max KB Snatches 24/16
then
8 Min AMRAP
8 Lateral Box Jump
16 overhead lunges
then
2 min max KB Snatches 24/16