WODs & Well-Being

September 28, 2012 WARMUP: 3 Rounds - 10 Lunges - 10 Inchworms - 10 Around the World - 5 Pullups - 5 Handstand Kick Ups GROUP OLY: 5X3 Split Jerks 35, 85 (4) WOD: Pressure 12 Minute AMRAP - 5 Box Jump Overs - 50' Sprint - 5 Box Jump Overs - 15 Toes to Bar - 15 KB Swings (1pd) (4 + 4 Rx) STRENGTH/SKILL - Speed Deadlifts 10X2 @ 225lbs (in 10 minutes) - 50 Hollow Rocks (day 19) .

September 27, 2012 WARMUP: 3 Rounds - Run 200m - 9 Fundamentals (pvc, 15, 45) SKILL/STRENGTH - 5X5 Good Morning 35, 85, 95, 95, 105 - 3 Stop Cleans 3X5 @ 85lbs - 3 Stop Snatch 3X5 @ 65 - 50 Hollow Rocks (day 18) .

September 26, 2012 WARMUP: Row 500m 3 Rounds - 5 Ring Rows - 10 Spiderman - 5 Medball Clean - 10 Shoulder Dislocates - 5 Pistols Row 250m WOD: TABATA HSPU - 14 Pullup - 40 Back Extension - 75 Situps - 91 SKILL/STRENGTH: - 3X3 Rope Climbs - 50 Hollow Rocks (day 17) .

September 25, 2012 WARMUP: Run 400m 3 Rounds - 5 Inchworms - 10 Abmat Situps - 15 Air Squats GROUP OLY: 7X2 High Hang Clean 35, 55, 85 (3), 95 (2) WOD: "Egregiorus" 3 Rounds for Time - 20 Barbell Lunges (65lbs) - 20 Bar Facing Burpees (8:08 Rx) STRENGTH/SKILL: - Back Squat (1RM 230) 3X5 @ 70% - 165 2X5 @ 78% - 175 - 50 Hollow Rocks (day 16) .

September 24, 2012 WARMUP: 3 Rounds - Row 250m - 10 Pushups - 10 Good Mornings - 10 Air Squats GROUP OLY: 7X2 Snatch from High Hang 65 (2), 75 (5) WOD: 49er 4 Rounds for Time - 50 Double Unders (first round unbroken) - 10 Push Jerks (95lbs) Rest One Minute - Max Chest to Bars (4, 5, 3, 3) (11:55-13 Rx) SKILL/STRENGTH: - 5X3 Push Press 85, 105, 125, 130, 135 - 50 Hollow Rocks (day 15) .

September 23, 2012 SKILL/STRENGTH - 50 Hollow Rocks (day 14)

September 22, 2012 WARMUP: 2 Minutes of Double Unders (60 in a Row PR!!) 3 Rounds - 5 Strict Pullups - 10 Pistols - 15 Abmat Situps SKILL/STRENGTH: - 7X1 Snatch 65, 85, 95, 105, 115, 120 (f), 120 (PR) - 7X1 Clean 105, 125, 135, 145, 155, 160 (PR), 165 (f) - 50 Hollow Rocks (day 13) .