11.8.11

WARMUP

400M Row

2 Rounds

10 Squats

10 Pushups

10 Situps

WOD 1

AMRAP IN 10 MIN

10 Wallball Shots (20#/12#)

10 Pushups

10 Situps

7 rounds + 17

WOD 2

7 Rounds

7 Thrusters (95#)(65#)

7 Burpees

7 Knees to Elbow
12:34

additional workout:

5 90# sandbag sprints

11.7.11

WARMUP

200M Run

10 Ring Rows

10 Squat to Stands

2 Cast Wall Walks

STRENGTH/SKILL

Box Squat x 4

Hurdle Hops x 4

Kneeling Pallof Press x 30sec/side

Box Squats: 95x10, 135x4, 185x4, 215x2

METCON A.M.

4 Rounds:

400M Run

2 Turkish Getups/side (53#)

10 Ring Dips (band)

20 KB Swings (53#)

(21:03) 

METCON P.M.

10 min AMRAP:
300m row
10 burpees
20 KB swings (35#)
3 rounds + 300m row