August 2010

5 rounds for load: 1.5 Press 2-2-2-2-2 1.5 Pull-up 2-2-2-2-2 (add weight) 2:00 Rest 5 rounds for load: Front Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 2:00 Rest 1:00 Max Reps Tire Flip

For time with a partner: wod 1 Move 8 sanbags 100ft (one at a time) 70/35/35/35/35/15/15/15 wod 2 Move 8 kettlebells 100ft (farmers walk) 70/70/53/53/35/35/26/26 wod 3 (divide the work anyway you like) 80 double unders 60 T2B 40 burpees 20 Box Jumps

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

For time: 400m SB Run 35 Annie 50-40-30-20-10 Double Unders Sit-ups 400m SB Run

1.5 Press 3-3-3-3-3 1.5 Pull-up 3-3-3-3-3 (add weight if you can) 1.5 Push-up 3-3-3-3-3 (add weight if you can) Sit-up 30-30-30

Add your times for each round for a score: 7 rounds: 3 Deadlift 275/185 7 KBS 70/44 21 Calorie Row Rest 2:00

Complete for time in teams of 3: (Complete each wod before moving to the next) (The work may be divided any way you choose) wod 1: 1200m Run 90 Pull-ups 60 Box Jumps 18″ wod 2: Move 12 Sandbags over the wall and back Using the Prowler move 6 20kg plates and 6 10kg plates

 9:30am    Boxing 11:30am   Boxing  2:00pm   Olympic Weightlifting  7:00pm   Beer Social at Four Peaks Brewery

For time: 20 Back Squat 225/155 40 T2B 60 KBS 70/44

Weighted Pull-ups 3-3-3 For time: Navy SEAL