Archive for September, 2011

AMRAP in 5 mins
5 Sumo deadlift high pull
5 Burpees
5 Toes to bar

Rest 5 mins

AMRAP in 4 mins
4 Thrusters
4 Push ups
4 Dumbbell swings

Rest 5 mins

AMRAP in 3 mins
3 Deadlift
3 Box jumps
3 Pull ups

3 rounds
Max wall climbs in 1 min
Rest as required

then

Air squat Annie
50-40-30-20-10
Air squats
Double unders

Compare to 021210.

Cleans (full)
5-5-5-5-5

then

tabata squats

3 sets max push ups

then

10,9,8,7,6,5,4,3,2,1
Burpees
Wallballs

Compare to 090511.

3 rnds not for time
3 Overhead squats
Max pull ups

then

3 rounds
15 Dumbbell swings
200m Run

Rest

“Dimidium facti qui coepit habet.”

Horace

Team WOD
7 rounds
7 Box jumps
7 Burpees
7 Dumbbell swings

Only one member moving at once completes the sequence all members must complete the sequence as a relay to complete one round.

Max L sit pull ups
Max deadhang pull ups
Max kipping pull ups

Compare to 250711

then

21-15-9
Dumbbell shoulder press
2 x Air squats

7 4 min rounds
30 Burpees
400m Run

If you complete the work you get to rest the remainder. If not your score is the number of Burpees.

Deadlift
1-10-1-20-1-30