WOD 6.30.11 Thursday

2-2-1-1-1 Shoulder press

Complete as many rounds as possible in 5 min of:
80#/55# Ground to overhead, 10 reps
200 m Sandbag shuttle sprint, 30#/20#
– 50 m out and back twice


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WOD 6.29.11 Wednesday

Complete as many rounds as possible in 20 min of:
10 Wallball shots, 20#/14#
10 Chest to bar Pull-ups
10 Box jumps, 24″/20″

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The next “You Challenge” WOD compliments of Nick Fory, winner of last week’s 20 min amrap.  It’s going down Saturday at 11 am.
21- 135lb thruster / 21- C2B pullups

15- 155lb squat snatch / 15- Muscle ups
9- 185lb squat clean/ 9- 185lb push jerk (from ground) (in other words, if you drop it, pick it back up)
use 3 bars or have someone add weight between sets

WOD 6.28.11 Tuesday

3-3-3-3-3 Front squat

compare to 5/4/11

Complete 5 rounds for time of:
185#/115# Power clean, 5 reps
10 Burpees

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WOD 6.27.11 Monday

Complete as many rounds as possible in 15 min of:
95#/65# Sumo deadlift high pull,  6 reps
Push press, 9 reps
12 Toes-to-bar

– racks are not permitted for push press

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