Extras

Monday, August 23

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

Saturday, August 21

Didn't I mention....

WOD:
"The Everett"
4 Rds
5 Power Snatch 135/95lbs
7 Ring Dips
9 T2B

Wednesday, August 18

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

Friday, August 13

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.

Tuesday, August 10

Broken Horse...

Lift:
"Heavy Push Jerk"
1-1-1-1-1

WOD:
"Deadlift/Burpees - '08 Games"
5 Rounds
5 Deadlifts 275/185lbs
10 Burpees

Saturday, August 7

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.

Tuesday, August 3

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

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


Paint 1500 sqft for time...

Sunday, August 1

Burnin' up...

Put walls up for time....