WOD: 31 AUG 2012

Triplet- GGW-I

“The Seven”

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

7 Rounds

WOD: 30 AUG 2012

Singlet- M Sprint

5x 800 m sprints, 60 seconds rest inbetween

WOD: 29 AUG 2012

Triplet- MMW-A

Push Press x 30

Run 800m

Row 600 m

WOD: 28 AUG 2012

Couplet- GW-A

“Josh”

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

WOD: 27 AUG 2012

Singlet- W Heavy

Clean

2-2-2-2-2-2-2-2-2-2

WOD: 25-26 AUG 2012

Rest Day

WOD: 24 AUG 2012

Triplet- GGM-A

“Murph”

 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

WOD: 23 AUG 2012

Singlet- M Long

5k run

WOD:22 AUG 2012

Triplet- WWG-A

Modified “Collin”

115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

6 Rounds

WOD: 21 AUG 2012

Couplet- MW-A

“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

WOD: 20 AUG 2012

Singlet- W Heavy

Sumo Dead lift High pull

5-5-5-5-5-5

WOD: 18-19 AUG 2012

Rest Day

WOD: 17 AUG 2012

Chipper-

“Nuts”

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

WOD: 16 AUG 2012

Triplet- MMG-A

20 Double Unders

Run 400 m

20 Bar Dips

3 Rounds

WOD: 15 AUG 2012

Triplet- GGG-A

“JT”

Handstand push-ups
Ring dips
Push-ups

21-15-9 reps

WOD: 14 AUG 2012

Couplet- GM-A

Pushups x 30

Row 100 m

5 Rounds

WOD: 13 AUG 2012

Singlet- W Heavy

Dead lift

3-3-3-3-3-3

WOD: 11-12 AUG 2012

Rest Day

WOD: 10 AUG 2012

Triplet- MWG-A

“Daniel”

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

WOD: 09 AUG 2012

Couplet- WW-A

“Arnie”

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

2 pood kettlebell

WOD: 08 AUG 2012

Triplet- WWM-A

Front Squat x 6

Deadlift  x 15

Run 800 m

3 Rounds

WOD: 07 AUG 2012

Couplet- MM-A

“Jerry”

Row 2k

Run 1 mile

WOD: 04-05 AUG 2012

Rest Day

WOD: 03 AUG 2012

Singlet-M

Run 5k