WODS

12 MIN AMRAP:
30 x Deadlift
30 x Weighted Box Step Over (24/16kg) (24/20")

Men's Rx: 135 - 185 - 225 - 275 - 315
Women's Rx: 95 - 125 - 155 - 185 - 205

10 MIN AMRAP:
22 x Wall Ball (20/14)
22 x Toes 2 Bar

10 Rounds:
8 x Ground to Overhead (95/65)
10 x Bar Facing Burpee
*15 MIN CAP*
*May use C&J or Snatch*

***Reminder***
No PM Classes at Trousdale Drive
3:30-5pm Open Gym
5-7pm: Team Throwdown!

Regular PM Schedule at Charlotte Ave.

5 Rounds:
5 x Bear Complex (135/95)
20 x Push Up
*14 MIN CAP*

4:00 to Complete:
100 x Double Under
25 x Bar Facing Burpee
25 x Push Jerk (75/55)

If Completed, 4 more minutes to complete
100 x Double Under
25 x Bar Facing Burpee
25 x Push Jerk (95/65)

If Completed by 8:00
Same, but (135/95) by 12:00

(185/125) by 16:00

(225/155) by 20:00

*If you finish early, you may begin next round immediately. Minimum work is 12 MIN AMRAP*

21-15-9
Pull Up   [C2B]
Back Squat (135/95)   [185/125]
*9 MIN CAP*

10 MIN AMRAP:
15 x Wall Ball (20/14)
10 x Toes 2 Bar
5 x Power Clean (145/100)

Right Into

10 Minutes to establish Heaviest Single Snatch

"Chelsea"
Every Minute on the Minute for 30 Minutes:
5 x Pull Up
10 x Push Up
15 x Air Squat

*If a round takes longer than 1 minute, finish and start a new round the next minute*

Last Done 12 SEP 2012

"Jackie"
1000m Row
50 x Thruster (45/35)
30 x Pull Up

King Kong
3 Rounds:
1 x Deadlift (455/305)
2 x Ring Muscle Up
3 x Squat Clean (250/170)
4 x Handstand Push Up
*12 MIN CAP*