August 14 2013

Warm Up with 3 rounds of:

20 Double Unders

5 Pullups

5 HSPU

and this VIDEO

FRAN

21-15-9

Thruster

Pullup

Then:

Back Squat

5-5-5-5-5

Barbell Row 

5-5-5-5-5

Snatch

1-1-1-1-1

August 13 2013

Walk Through 3 rounds of :

20 Sec Hand stand hold

15 Air Squats

10 Pushups 

5 Pullups

Then:

Overhead squat

3-3-3-3-3

Rounds of 21,18,15,12,9,6,3  for time of:

Overhead Squat 95/65

Kb Swing 53/36

100 FT. Farmers carry between rounds (95/65 each hand)

August 12 2013

Warm Up with 15 minutes of:

Double Under skill work

and

Bench press

5-5-5-5-5

Strict Press

5-5-5-5-5

7 Rounds For Time of:

7 Clean and Jerks 115#

7 Burpee Box Jumps 24"

Then:

Clean and Jerk

1-1-1-1-1

August 11 2013

Warm Up with:

Tabata Aerodyne for Calories

Rounds for time of:

12,10,8,6,4,2 of:

Barbell Walking Lunge 135#

Backsquat 135#

August 10 2013

Weakness Day 

August 9 2013

Warm Up with 3 Rounds not for time of:

6 Ring dips

6 HSPU

6 Ring Pullups

10 Rapid toe touches

Rounds of 5,4,3,2,1 For Time of:

Deadlift 315/205

Muscle Up

Then:

Barbell Rows

5-3-3-3-3

August 8 2013

Warm up with:

Run 800M then:

3 Rounds not for time of:

15 Ring Rows

15 Pushups

15 Airsquats

15 Sec Handstand

"Open Wod 13.2"

10 Min. AMRAP

5 Shoulder to overhead 115/75

10 Deadlift 115/75

15 Box jumps 24/20

Then:

Barbell Row

5-5-5-5-5