WOD: Thurs Aug 25 2011

Primary Complex
(5 rounds) Front Squat x 5 reps + high box depth jumps x 5 reps = /total time

Secondary Complex
(3 rounds) Push Press x 5 reps + lateral hops x 30 reps = /total time

Met-Con
20 Alternating leg kicks on heavy bag + 5 x dumbbell sprawl cleans
*on the miniute for 10 min

Wod: Wednesday August 24 2011

(5 rounds) Deadlift x 5 + Landmine Twist x 6 explosive reps

Met-Con= 5 Leg Raises + 10 Burpees on the minute for 10 min

WOD: Tuesday August 23 2011

(5 rounds) Back Squat x 5 + high box jumps x 5
(3 rounds) Pull Up 10,5,5 + Lateral Hops x 30

Met-Con= (5 reps) power-clean + (10 rep) push up

*AMRAP every min on the min for 10 min

WOD: Tuesday August 16th 2011

(5 reps) Deadlift + (5 reps) Bench Press x 10 rounds for time

Extra:

(5 Min) L Hang to failure + Hanging leg raise

(25 reps) Weighted Sit Ups

WOD: Monday August 15th 2011

(5 reps) Back Squat @ 135 lb + Burpee (Overhead Clap) x 10 reps for 15 Rounds

WOD: Saturday August 13, 2011

(10 Singles) Clean & Press
(10 Singles) Deadlift
(10 Singles) Bench
(5 min) L-Hang
(5 min) Hand-Stand Holds

*for timed drills hold until form breaks then reset for 5 min

WOD: Friday August 12, 2001

Complete five rounds for time:


Each round consists of....

1) Dumbell Man-Makers (pushup + row + clean + press) @ 50 pound DB for 5 reps

2) L-Sit Dead-Hang Pullups for 5 reps

16:33 sec -Alex

300 Workout (Original)

WOD: Thurs Aug 11, 2011

5 x 135 lb Deadlift + 10 x Burpees (clap hands above head) for 20 rounds

(20 min 46 sec) -Alex