WODS: August 2013

5 Rounds:
5 x Deadlift (225/155)   [70% 1RM]
50 x Double Under

15 MIN AMRAP:
100M Run
15 x Med Ball Sit Up (20/14#)
15 x Wall Ball (20/14#)

"TRON"
30 x Clean & Jerk (225/155)
30 x Snatch (185/125)
30 x Muscle Up
*30 MIN CAP*

21-15-9:
Burpee
Front Squat (95/65)   [135/95]
Toes 2 Bar

5 Rounds:
15 x KB Swing (24/16kg)   [32/24kg]
15 x HR Push Up
15 x Box Jump (24/20)   [30/24]

10 Rounds:
2 x Thruster (135/95)   [HVY]
4 x Pull Up   [C2B]
6 x Bar Over Burpee

9-7-5:
Snatch (135/95)   [HVY Squat Snatch]
Box Jump Over (30/24)   [Higher]

10 MIN AMRAP:
6 x Deadlift (185/125)   [HVY]
9 x Toes 2 Bar
12 x HR Push Up

For Time:
50 x Burpee
1 Mile Run
50 x Push Press (75/55)
1 Mile Run

400M Run
50 x Double Under [100x]
25 x Pull Up [C2B/MU]
50 x Double Under [100x]
25 x Power Clean (155/105) [HVY]
50 x Double Under [100x]
400M Run
*25 MIN CAP*

50 x Wall Ball 'Buy In' (20/14#)
Then:
5 Rounds:
200M Run
10 x Box Jump (24/20")   [30/24]
10 x Deadlift (185/125)   [HVY]
Then:
100 x Double Under 'Cash Out'   [200x]
*20 MIN CAP*

12 MIN AMRAP:
6 x HR Push Up   [HSPU/P-Let/Strict]
9 x Burpee to 45# Plate
12 x Front Squat (95/65)   [HVY]

30 x Clean & Jerk (135/95)

Last Done 02 AUG 2012

3 Rounds:
21 x Sumo Deadlift High Pull (95/65)
21 x Toes 2 Bar

10 Rounds:
3 x Power Snatch (135/95)   [HVY]
6 x Pull Up   [C2B/MU]
9 x KB Swing (24/16kg)   [32/24kg]

50 x ABMAT Situps [20/14# Med Ball]
12 x Shoulder to Overhead (95/65) [HVY]
40 x ABMAT Situp
12 x Shoulder to Overhead
30 x ABMAT Situp
12 x Shoulder to Overhead
20 x ABMAT Situp
12 x Shoulder to Overhead
10 x ABMAT Situp
12 x Shoulder to Overhead

7 Rounds:
10 x Pull Up   [12 x C2B]
30ft Burpee Broad Jump
10 x Wall Ball (20/14)
30ft Bear Crawl   [HS Walk]
*1 MIN REST BETWEEN ROUNDS*
*20 MIN CAP * GO FAST, SCALE TO FINISH*

3 Rounds:
20 x Back Squat (155/105)
15 x Ring Dip

Last Done 4 OCT 2012

15 MIN AMRAP:
3 x Power Clean (155/105)   [HVY]
9 x Toes 2 Bar
12 x HR Push Up   [HSPU]

5 Rounds:
6 x Deadlift (225/155)
9 x Box Jump Over (30/24)
30 x Double Under

5 Rounds:
5 x HR Push Up   [HSPU]
10 x Plate G2O (45/35)
15 x Ring Dip
200M Run

7 Rounds:
8 x Pull Up   [10x C2B]
8 x Box Jump (24/20)   [30/24]
8 x Front Squat (135/95)   [HVY]
*1 MIN Rest After Each Round*
*20 MIN CAP*