12/12/12

AMRAP Anyone??

Strength.

Deadlift
60% - 5
70% - 5
80% ME

Conditioning.
 
21-15-9
DB Snatch - 50/30 (Each arm)
Pull ups 

$ Out.

DB Rows
3 x 8 - H.A.P  

12/11/12

Patrick post WOD.

Strength.

Strict Press
3 x 5 - H.A.P

Conditioning.

"Thunder"
For time
10 Thrusters - 50/30 DB
50 Double unders
8 Thrusters - 50/30 DB
40 Double unders 
6 Thrusters - 50/30 DB
30 Double unders
4 Thrusters - 50/30 DB
20 Double unders
2 Thrusters - 50/30 DB
10 Double unders

$ Out.

21-15-9
Plate 2 Toe - 10#
Back Ext.     

12/10/12

Bre, doing what she does.

Strength.

Back Squat
5 - 60%
5 - 70%
ME - 80%

Conditioning.

AMRAP 8 Minutes
8 Ring Dips
16 KB Swings - 53/35

$ Out.
3 Attempts at a max height box jump

    

12/7/12

The baby looks happy... Moms probably not..

Strength.

5 x 1
Clean + Hang Clean - H.A.P

Conditioning.

"The Spot"
3 Rounds for time
21 Wall Balls - 25/15
15 Power Cleans - 135/75
9 OH Walking lunges / EL - 45/25# plate

$ Out.

Ring Dips
3 x ME

12/6/12

Barbarian box jumps.

Strength.

Bench Press
3 - 60%
3 - 70%
3 - 80% ME

Conditioning.

AMRAP 10 Minutes
400 Meter run
15 Push presses - 115/75

$ Out.

Sled pulls
2 x 100ft. H.A.P

12/5/12

Sonia going H.A.P

 

Strength.

Deadlift
7 x 1 - H.A.P (Somebody better PR)

Conditioning.

For time
40 Box jumps - 30/24
100 Meter farmers carry - 50/30
40 Abmat sit ups
100 Meter farmers carry - 50/30
40 HR Push ups

$ Out.

Good mornings
3 x 10  
 

12/4/12

6am. Class going H.A.M

Strength.

1a) 3 x 8 Seated DB press - H.A.P
Rest 1 Minute
1b) 3 x 5 Pendlay rows - H.A.P

Conditioning.

For time
 
800 Meter run
100 DB snatches - 50/30 (Yes it does say 100 it's not a typo so don't ask me tomorrow..)
      
$ Out.

50ft. Tire flips