8-28-14

Skill: HSPU progressions (touch head)

WOD:

Run 800 m

4 Front Squat

Run 400 m

8 Front Squat

Run 200 m

12 Front Squat

8-26-14

5 min amrap

10 push ups 

15 squats

2 min rest

10 min amrap

10 burpees

20 lunges

8-21-14

1.

cart wheels

2.

3 rounds

9 HSPU

50 grasshoppers

9 Pull ups

8-19-14

At 0:00

 

For Time

150 Single  Unders 

50 Kb swings 

25 Med ball cleans

 

At 15:00

 

4 Rounds for Time

8 Log Rolls

14 Burpees

 

At 30:00

 

For Time

30 Thrusters

8-14-14

Repeat from 4-15-14

WOD:

100 push ups

100 sit ups

100 squats

100 mountain climbers

**break up however you want

Skill:

Plank hold 

Work on mobility 

8-12-14

1.

Push Press

5x3

2.

1-50 box jumps for time 

2 min. rest

2-50 wallball shots

2 min. rest

3-50 kb swings for time 

8-7-14

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 rds

1-Wall-ball: (Reps)

2-Sumo deadlift high-pull: (Reps)

3-Box Jump/ Step Ups:  (Reps)

4-Push-press: (Reps)

5-Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.