8-30-13

Run 200 30 box jumps/step ups Run 200 100 sit ups run 200 100 grasshoppers run 200 100 bicycle kicks run 200 30 cleans a- 95/65 b-75/45

8-29-13

5 min amrp Thrusters *every break do 7 Burpees – break is stopping anywhere outside of locked out overhead A)95/65 B)75/45   rest and recover   “Playas Ball” 8 minute amrap 1/1/1, 2/2/2, 3/3/3…etc Medicine ball clean lunge on each leg...

8-28-13

Skills: Deadlift Box Jump ——-“Bend and Snap”——- WOD: 20,18,16..2 2,4,6,…20 Box Jump Deadz. A) 135/95 B) 115/85 12:00 time cap This wod will run in two heats. The resting heat will judge reps for the working heat. *Games...

8-27-13

5 rounds- 20 pull ups 30 sit ups   *always make the pull ups challenging, don”t pick a band that will allow you to speed through them. *if you can do 20 in a row, do strict pull ups   rest/recover   1 american style kb swing / or med ball clean...

8-26-13

No Strength assignments this week. All strength is worked into the Wods. ┬áIf you would like to do extra lifting, feel free. After eating at Chuy’s.. “The 540” 50 OH Lunges 45/25 40 Pullups 30 Thrusters 95/65 20 Burpees 10 Sq Cleans 95/65 * This wod...