Cast your spell...

WEEK 1
DAY 1
BURGENER W- UP
Skill Transfer:
3 Sets of:
3 OHSQ
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

Lift:

Heavy Deadlift

1-1-1-1-1

WOD:

"Snapper"

3 Rds

10 KB Swings 1.5/1 pood

20 Box Jumps 20"

30 Double Unders

Didn't I mention....

WOD:

"The Everett"

4 Rds

5 Power Snatch 135/95lbs

7 Ring Dips

9 T2B

Your not as brave as you were from the start...

Lift:
Heavy Power Cleans
3-3-3-3-3


WOD:
"Burpees/Pull Ups"
10-1/1-10

Up and down Park Avenue...

"Spanky"
5 Rds
5 Muscle Ups - high rings w/ hand grip; rest 10 sec
5 Power Cleans - 'Touch and Go' - should be heavy; rest 10 sec
AMRAP Bench Press 135; rest 3 min


Power Cleans are ascending sets.  Jump in weight each set.

Broken Horse...

Lift:

"Heavy Push Jerk"

1-1-1-1-1

WOD:

"Deadlift/Burpees - '08 Games"

5 Rounds

5 Deadlifts 275/185lbs

10 Burpees

Slow it down and center...

"The Garage Burial"

Teams of 2

400m Run

then:

100 Box Jumps 20"

100 KB Swings 1.5/1 pd

200 Sit Ups

100 Burpees

200 Double Unders

100 Deadlifts 135/95lbs

 E.O.D. Overhead Bar Carry 135/95

then:

400m Run

Teams must start and finish with the 400m Run. After the 1st 400m they may start at any exercise.  They must complete the repetitions of that movement before they move onto the next one.  They can be done in any order.  Only one person can do work at a time.

There is no you, there is only me...

Lift:
Deadlift - reset hands each rep
5-5-5-3


Paint 1500 sqft for time...