Fly to the Angels...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A: OHSQ 15 x 3; rest as needed

B1: Weighted Pull Ups @ 21X0; 1,1,1,1,1; rest 2 min

B2: Weighted Reverse Hypers @ 2111; rest 2 min

Rest 5 min

"Diane"

21-15-9

Deadlift

HSPU

Now here this...

Rest Day!!

Completely Roll Out - 3 times

Sometimes goodbye means a 2nd chance...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A: Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x4; rest 3 min

B: Squat Snatch @ 0211; 1.1 x 4; rest 3 min (10 sec btwn reps)

C1: GHD Sit Ups @ 2121; 20 x 3; rest 2 min

C2: Double Unders 75 x 3; rest 2 min

Rest 5 min

Met Con:

2 Min/AMRAP

Dumbell Burpees 25lbs

Break me down...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:
A: Deadlift @ 12X1 60% of 1RM; 10 sets of 2; rest 30 sec
B: Hang Power Cleans 1.1.1 x 5 (10 sec btwn reps); rest 3 min
C1: Ring Push Ups AMRAP x 3 (-1); rest 1:30 min
C2: T2B 15 x 3; rest 1:30


Rest 10 min


Met Con:

Row 2K


Post loads, time and thoughts to comments.

Let you slip away...

Complete Rest Day

Roll Out - 3 times

What are you waiting for?

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Met Con:

Trainer WOD @ Level 1 Cert?

I love the dirty things you do...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Met Con:

"NEQ WOD #1"

21-15-9

OHSQ

Pull Ups C2B

Post time to comments.

Sweetest thing...

Complete Rest Day!!

Roll Out - 3 times

The more I see, the less I know...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A1: Back SQ @ 40X0; 2-3 x 5; rest 3 min

A2: Weighted Pull Ups @ 21X0; 1 x 5; rest 3 min

B1: Push Press @ 12X2; 4-6 x 3; rest 2 min

B2: GHD Raises @ 2010; 15 x 3; rest 2 min

Rest 5 min

Met Con:

"Falling to Pieces"

5 Rds

10 Power Cleans 135

15 Push Ups

Post loads and time to comments.

I feel like he's holding a staff...

Skill/Lift:

A1:  Power Snatch 1.1.1 x 5; (10 sec rest btwn each rep); rest 3 min

A2:  Bench Press @ 31X1; 3, 3, 3, 3, 3; rest 3 min

Met Con:

For time:

50 GHD Sit Ups

Rest 10 min

Met Con:

Tabata KB Swings 2 pd

Anybody can talk it up...

Complete Rest Day

ROLL OUT everything - 3 times

Good times...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A:  OHSQ @ 42X1; 3,3,3,3,3; rest 3:00 min

(Compare to 6/5/10)

Met Con:

"Heavy Pulls"
500m Row
12, 9, 6
SDHP 135lbs
Pull Ups C2B
500m Row

Did you see that?

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A1:  Deadlift BTAH single; rest 45 - 60 sec

A2:  Ring Dips Weight Vest  AMRAP (-1) x 3; rest 1:30 min

Met Con:

"Gag-ish"
800m Run
5 Rds
5 Snatch 115
10 Burpees
800m Run
+
Front Lever Work
60 sec total

Post loads, totals and time to comments.

Very interesting....

Complete Rest Day

Roll Out completely - 3 times

It's dead-on...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A:  Hang Squat Snatch BTAH single; 45-60 sec rest

B1:  Press Cluster 1.1.1.1.1 x 3 (10 sec rest btwn each rep); rest 2 min

B2:  KB Swings 21 x 3 - unbroken; rest 2 min

Met Con:

10 sets

Double Unders 

60 sec AMRAP; 30 sec rest

Together we shall reign...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A1:  Front Squats @ 30X0; 2-3 x 4; rest 10 sec

A2:  Pull Ups AMRAP x 4; rest 4 min

Met Con:

"The Campaign"

5 Rds

15 Burpees
10 Power Cleans 65% of 1 RM 

15 GHD Sit Ups
Rest precisely 3 min

Focus on speed - no pacing allowed!

Post loads, totals and cumulative and partial round times to comments.