Monday, July 30, 2012 - Workout

2 Rds STD Warm-Up

Gymnastics Fun (Hollow Rock & Superman Rock)

then

For Time:
18, 15, 12, 9, 6, 3 of
- Pull-ups (Strict, Kipping, or Ring Rows)
- Burpees


Hollow Rock:

Details at GymnasticsWOD

Superman Rock:

Details at GymnasticsWOD

Sunday, July 29, 2012 - Workout

2 rds std Warmup

Teach the back squat

3 rounds:
- 400m run
- 10 Back Squats
- 15 Knees to Elbows
- 20 Push-Ups

Thursday, July 26, 2012 - Workout

2 Rds Std Warm-Up

then

800m run for time

5 min rest/recover

For Time:
21-15-9
- Thrusters (95/65)
- Burpee Box Jumps

Video Demos of the movements:

Thruster - http://www.youtube.com/watch?v=4OhqIGYqELk

Burpee Box Jump - http://gymnasticswod.com/content/burpee-box-jump

Wednesday, July 25, 2012 - Workout

2 Rounds Std Warm-Up

then

Tabata Fun

then

For Time:

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run

The workout must start and end with the run, but the order of the of the movements between is not important.

Monday, July 23, 2012 - Workout

3 Rds Std Warm-Up

then

Hip, Hamstring, and Shoulder Warm-Up

then

AMRAP in 20 Minutes
- 200m Run
- 10 Box Jumps
- 15 Push Press

Sunday, July 22, 2012 - Workout

2 Rds Std Warm-up

For Time:
21 Sandbag Getups 50#/25#
21 Sandbag Squats
100m Sandbag Run

15 Sandbag Getups 50#/25#
15 Sandbag Squats
100m Sandbag Run

9 Sandbag Getups 50#/25#
9 Sandbag Squats
100m Sandbag Run

Friday, July 20, 2012 - Workout

1 Rd Std Warm-up

Deadlift Review

For Time:
30 - 20 - 10
- Deadlift 225#/135#
- Burpees

Monday, July 16, 2012 - Workout

3 Rds Std Warm-Up

then

4 rds Tabata: Jumping Squats

then

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Ring Rows

Saturday, July 14, 2012 - Workout

For Time:

4 Rounds -

- 50 Double Unders

- 40 Air Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

Wednesday, July 11, 2012 - Workout

Workout:
4 rounds of "in 3:30" (Record total # of DL's):

- 400m Run
- 10 Box Jumps
- AMRAP Deadlifts (205#/115#)

1 min rest between rounds

Monday, July 9, 2012 - Workout

Last second change because of Rain -

7 min AMRAP
- 7 Push-Ups
- 14 Kettlebell Swings (53/35)

3 min Rest

7 min AMRAP
- 7 Dumbbell Thrusters (35/20)
- 100m Sprint

The class will be split in half and half will start on each AMRAP and switch after the rest period.

Post total number of rounds for both AMRAP's.

Sunday, July 8, 2012 - Workout

For Time:
5 Rounds -
- 3 Deadlift, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press, 3 Back Squats
- 15 Ring Rows
- 20 Sit-Ups