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.

Set it off...

"Dee Odorant"

For time:

15 Sumo Deadlift High Pulls 115/85lbs

25 Double Unders - Unbroken

12 SDHP

25 Double Unders - Unbroken

9 SDHP

25 Double Unders - Unbroken

6 SDHP

25 Double Unders - Unbroken

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

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

This is it, this is it...

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:  Snatch Balance @ X2X1; 3,3,3,3,3; rest 3 min

A2:  Bench Press @ 31X1; 5,4,3,2,1; rest 3 min

B1:  Back Extensions @ 2010; 15 x 5; rest 1:30 min

B2:  T2B @ 1010; 15 x 5; rest 1:30 min

Met Con:

Part 1:

AMRAP Double Unders in 8 min

Rest 5 min

Part 2:

Sprints 100m x 4 @ 90%; 1 min rest 

Up and In...

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

A1:  Press Cluster 1.1.1.1.1 (rack and rest for 10 sec on each rep) x 3; rest 2 min

A2:  KB Swings 21 x 3 - unbroken; rest 2 min

B1:  Ring Dips @31X1; AMRAP(-1) x 3; rest 45 sec

B2:  Double Unders 40 x 3; unbroken; rest 45 sec

Part 1:

For time:

50 GHD Sit Ups

Rest 5 min

Part 2:

Sprints 100m x 4 @ 90%; rest 1 min