04/30/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up

II.  AMRAP 20 minutes
Max Deadlifts (135#) 6 - 7 - 8 - 9 - 9 - 10 (took a while to get warmed up)
200m Run
10 Push ups

III. Tabata 20:10 x 8
Sit ups (total 116)

04/29/2012

I. 2K Row
3 x 10 PVC Rollouts/10 HHS

II. Skill: 15 minutes max Clean and Jerk (110#)

III. Partner WOD
Run 200m together then
KB Swings
Sit ups
Pull ups
Push ups
Double Unders
Run 200m together
Partner 1 does 1 minute at KB Swings, while Partner 2 counts, then Partner 1 does 1 minute...

04/28/2012

I. 2K Row
3 x 10 PVC Rollouts/10 OHS

II. 4 x
20 Box Jumps
15 Burpees
10 Deadlifts (125#)
Time: 14:35

III. 25 Wall Balls
100 Sit ups

04/25/2012

I. 700m Row
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up

II. 5 x
Chose one bar movement each round, can not repeat:
5 Deadlifts, Push Press, Cleans, Push Jerks, Front Squats (75#)
10 O- bar Rollouts
400m Run
Time: 19:28

III. 100 KB Swing (16Kg)
Time: 2:28

04/24/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS

II. Front Squats
5 - 5 - 3 - 2 - 1 - 1 (110#)

III. Tabata 20:10 x 8
Row
Sit ups
Wall Balls

04/22/2012

I. 2 x 200m Roun
3 x 10 PVC Rollouts/10 OHS

II. Push Press
5 - 5 - 3 - 2 - 1 - 1 (115#)

III. 3 x
30 Back Squats (75#)
30 KB Swings (16 Kg)

04/21/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS

II. 10 - 1
Cleans (65#)
Push ups
Squats
Box Jumps
HSPU

III. Stretch