Month: September 2012

Skill:

Hang Cleans

WOD:

10 Rounds for Time

5 Hang cleans 95 lbs.

10 Wall balls 20/14

Strength:

Shoulder press

3-3-3-3-3

Endurance:

Row 200m, Run 1000m

Row 400m, Run 800m

Row 600m, Run 600m

Row 800m, Run 400m

Row 1000m, Run 200m

18 Minute AMRAP

5 Push Press 135/95

10 pull ups

15 burpees

For Time

20-18-16-14-12-10-8-6-4-2

Kettlebell Swings @ 1.5,1 pood

Box jumps 24/20 

5 Rounds for time:

run 200m

10 wall balls 20/14

10 Handstand Pushups

Strength:

Deadlift

5-5-5-5-5

High Hang Clean Pull

3-3-3-3-3

Stamina:

3 rounds of 1 minute stations

1. shuttle run

2. planks holds

3. ring rows

50-40-30-20-10

Double Unders

Situps

Thrusters

3-3-3-3-3

5 Rounds for Time

15 medball cleans

7 pullups

run 400m

24 min AMRAP

5 push jerks 110/70

20 box jumps 20″