08112013

Fight Gone Bad
3 or 5 rounds of
1 minute ME
Wallball @20/14#
SDHP @75/55#
Box Jump @24/20″
Push Press
Row (calories)

Rest 1 minute between rounds

08082013

STRENGTH/SKILL
5 x 1 Snatch

WOD
10 min. AMRAP
20 OH Lunges @ 45/25#
20 Box Jump @ 24/20″

07272013

WOD
Partner WOD
With a partner and one barbell complete:
50 DL
60 Pull-ups
70 Cleans
80 Wallball
90 Back Squats
100 Box Jumps

07082013

STRENGTH
5 x 1 Squat

WOD
“Hope”
FGB Style Scoring
3 rounds of 1 min. AMRAP
Burpees
Power Snatch @75/55#
Box Jump
Thruster
Pull-up

06222013

“Jack”
20 min AMRAP
10 Push Press @115/75#
10 KBS @53/35#
10 Box Jump 24/20″

Regional WOD #5

STRENGTH/SKILL
5 x 3 DL
5 x 3 Press

WOD
Regional WOD #5
21-15-9
DL @ 315/205#
Box Jump @ 30/24″

05202013

STRENGTH/SKILL
5 x ME @ 90% 1RM OH Squat

WOD
10 minute AMRAP
10 Push-ups
15 KBS @53/40#
20 Box Jumps 24/20″

FINISHER
1 minute max rep back squats @ 185/135#

“Filthy 50”

“Filthy 50” for Milt’s 50th
50 Box Jumps
50 Jumping Pull-ups
50 KBS
50 Walking Lunge
50 K2E
50 Push Press
50 Back Ext.
50 Wallball
50 Burpees
50 DU

“Fight Gone Bad”

3 rounds of:
One minute AMRAP
Wallball 20/14# to 10/9ft target
Sumo DL High Pull @ 75/55#
Box Jump 20″
Push Press @ 75/55#
Row for calories

Rest one minute between rounds.

04152013

STRENGTH/SKILL

5 x 5 Hang Clean

5 x 5 Strict Press

WOD

10 minute AMRAP
10 Wallball @ 20/14#
10 Box Jump @ 30/24″