02-29-12

"Make Hay"

7 rounds for time:

5 manmakers 40 lb db

6 chest to bar pull-ups

7 box jump 24"

8 toes to bar

cool down:

10 rounds 30 sec on 30 sec off

run, swim, bike or row

10-15-20-15-10 rep* rounds of:

back extension

seated leg extension

*for every rep both exercise 2 sec pause at top of movement.

02-24-12

20 minutes of burpees:

every minute on the minute for 20 minutes has a prescribed amount of burpees to be completed in that minute. If you can not do required amount of burpees in any minute of the 20 count a penalty rest 1 minute and restart on the minute you failed until you have completed all 20 minutes.

1 penalty= 1000 m row to completed after all burpees are completed.

minute 1 10 burpees

minute 2 20 burpees

minute 3 5 burpees

minute 4 11 burpees

minute 5 2 burpees

minute 6 18 burpees

minute 7 6 burpees

minute 8 15 burpees

minute 9 4 burpees

minute 10 8 burpees

minute 11 17 burpees

minute 12 3 burpees

minute 13 13 burpees

minute 14 9 burpees

minute 15 12 burpees

minute 16 14 burpees

minute 17 16 burpees

minute 18 7 burpees

minute 19 19 burpees

minute 20 1 burpee

02-22-12

for time:

row 2 k

50 wall ball shots 20lb ball 10 ft target

row 1 k

35 wall ball shots

row 500 m

20 wall ball

02-16-12

for strengh:

4 sets of 8-10 reps

back squat

barbell alternating lunges

stiff legged deadlift

rest as needed between sets and exercises

8 rounds for time:

10 burpees

15 alternating jumping lunge

20 double unders

25 yd shuttle sprint (5 X 5 yd)

rest 90 sec between rounds

02-14-12

5 rounds for time:

10 push press 55 lb db

15 sumo dead lift high pull 45 lb db

20 power snatch 95 lb

30 knee to elbows

800 m run

02-10-12

5 rounds for time:

15 dumbbell squat clean thruster 35 lb

800 m run

02-09-12

6 rounds:

with a continuous running clock

1 min row

1 min to complete 15 kb swings 2 pood

if 15 swings not completed within minute count 1 penalty

1 penalty=1000 m row to be completed at end of 12 minutes

score max meters rowed or calories

post wod: 3 rounds not for time but at an even steady pace

10 tricep skull crusher, pull-over close grip bench combo 70 lb

20 bicep curl 70 lb

10 knees to elbows with toes in rings push-up position

10 ab roll-outs

10 grasshoppers (push-up position bring shin of leg to forearm of opposite arm each side is 1 rep)

02-07-12

7 rounds for time:

7 db thrusters 40 lb

7 ball slams 30 lb

7 pull-ups

7 ghd sit-ups

500 m row

kelly with burpees

5 rounds for time:

30 box jump 24 in

30 wall ball 25 lb 10 ft

30 burpees

442 m run

02-01-12

for time:

50-40-30-20-10 rep rounds of:

double unders

walking lunge 30 lb db

sit-ups

scissor jump

dips

1-30-12

run 10 k