29 Sep 12 Saturday Partner WOD

3 Rounds for Time

20 Box jumps 30/24
20 OHS 115/85
20 20 Ring Dips
200 Double unders

 

20 Sep 12 20 min AMRAP

6 Shoulder Press @ 70% 1rm
500m row

19 Sep 12 running

5 km run

18 Sep 12 Filthy Fifty

50 Box Jumps 24/20
50 Jumping Pullups
50 KB swings 16/12kg
50 walking lunges
50 K2Es
50 Push Press
50 Good Mornings w/ PVC
50 Wall balls 20/14
50 Burpees
50 Doubles

17 Sep 12 for quality

9-7-5

Back Squat 70% 1 rm
Muscle ups

15 Sep 12 another brutal AMRAP

15 min AMRAP

7 full squat snatch 60% 1 RM
40 double
13 Box jumps 24/20

14 Sep 12 AMRAP

20 min AMRAP

8 T2B
16 Pushups
12 Wall Balls