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.

You want me to jump where?

WOD #1
"Paul Vault"

For time:

10 Deadlift 225/155lbs

5 Box Jumps 32/24"

10 Ring Inversions

9 Deadlift

5 Box Jumps

9 Ring Inversions

8 Deadlift

5 Box Jumps

8 Ring Inversions

7 Deadlift

5 Box Jumps

7 Ring Inversions

6 Deadlift

5 Box Jumps

6 Ring Inversions

5 Deadlift

5 Box Jumps

5 Ring Inversions

4 Deadlift

5 Box Jumps

4 Ring Inversions

3 Deadlift

5 Box Jumps

3 Ring Inversions

2 Deadlift

5 Box Jumps

2 Ring Inversions

1 Deadlift

5 Box Jumps

1 Ring Inversions

Ring Inversions - Keep arms and legs locked throughout movement.


Rest 4 + hours

WOD #2

"Zipper"

21-15-9

Pull Ups on a 2" bar

Burpees

Must be somethin' inside....

Lift:

Press Complex

Press. Push Press. Push Jerk

Warm up with Wall Extensions and 45% and 55% of 1 RM Press

3 sets of 1.1.1

70-80-90% of 1 RM Press

WOD:

"Up Chuck"

5 Rds

10 KB Swings 2/1.5pd

10 Burpees

Post loads, time and thoughts to comments.

Press Complex 1.1.1 - In succession, complete 1 Press, 1 Push Press, then 1 Push Jerk.

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.