8 Aug 13 Tabata Duh!!!

PRESS   6x2  @  85%  1RM  
Athlete will warm up to appx 85% 1RM, then perform 6 sets of 2 reps with 120 secs rest in between

WOD:
TABATA-DL  135/95
Parallette dips
KB swing 20kg/12kg
T2B

-then-
3x shuttle run (10-20-30-20-10)

7 Aug 13 Pain Threshold....

PAUSED FSQ   5x3   @   70% 1RM  
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between. Each rep should have a FULL STOP at the bottom, and no bounce before returning up. 

WOD:
3RDS for Max Effort
Pullups (1min)
HSPU (1min)
200m run (no limit)
2min rest

To be completed as a pain threshold WOD, score is number of seconds on the run minus number of reps
(example: 30 pullups, 10  HSPU, and a 60 second run would yield a score of 20. The lower the better;)

6 AUG 13 Sumo Deadlifts and more jerks

SUMO DL     6x2   @   85-90% 1RM
Athlete will warm up to appx 85-90% 1RM, then perform 6 sets of 2 reps with 120-150 secs rest in between.

WOD:
12min AMRAP
5 C&J  (squat or power)  165/115
10 ring dips
15 K2E

KB WOD

12min AMRAP
5 C&J (Men 2x24kg Bells/ Ladies 1 16kg bell 5 each arm)
10 ring dips
15 K2E

5 AUG 13 1 RM Jerk and a row

1RM JERK  (push or split)

5km row

3 Aug 13 31 Heroes

31 Min AMRAP Partner WOD

6 Rope Climbs
8 Thrusters 155/105
11 Box Jumps 30/24

1 Partner completes 400m with sandbag 45/25 1 partner works on the other tasks, score is total repitions

2 Aug 13 Little bit of Bench and some snatches

BENCH    5x3  @   85%  1RM  (compare to 23JUL, WAAAYYY heavier)
Athlete will warm up to appx 85% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.
*at the end of the last set, athlete will reduce weight by 30-50% and immediately begin a new set until failure

WOD:
10min EMOM
3 snatch (135/95)
5 burpees
--then--
4x200m run w/1 minute rest in between

**score for the EMOM is number of rounds successfully complete within the minute (Ex: if you finish you're 4th round at 4:06, you get no points, but if you finish at 3:52 you get a point for that round)

1 AUG 13 Unbroken

20 Wall Balls
20 Pullups
20 Shoulders to Overhead 105/75
20 Kettlebell Swings
20 Front Squats 145/95

If you have to break up any task immediately do 5 burpees