June 15 2012

Tree WOD

15 minute AMRAP
1 muscle up
10 kb swings 16kg
1 rope climb
10 push press with a log
2 muscle ups
20 kb swings 16kg
2 rope climbs
20 push press with a log
3 muscle ups
and so on....until time is up

score: 3 rounds + 1 muscle up

June 14 2012

5 K Row

score:  20:09 PR

June 12 2012

A.
3 minute AMRAP
6 Thruster 75#
9 Reverse lunge in rack position 75#
12 Ab mat sit ups
score: 3 rounds + 10 reps
Rest 3 minutes

B.
6 minute AMRAP
6 SDHP 75#
9 Box step ups with plate 20" 45#
12 Mountain climbers
score: 5 rounds
Rest 3 minutes

C.
9 minute AMRAP
6 Front squat 75#/55#
9 Box jumps 20"
12 Toes to bar

score: 5 rounds + 3 reps

June 11 2012

A.
For time:
1000 m row then...
15 muscle ups
score: 5:15

B.
For time:
20 clean and jerks 135#

score 4:31

C.
3 rounds for time:
15 HSPU
30 KB swings 24kg/12kg

score 9:12

June 7 2012

A.
6 intervals of 90 seconds
20 ab mat sit ups then...
max reps of hand stand push ups
30 seconds rest
HSPU score:
12 - 11 - 10 -9 - 8

B.
6 intervals for meters
30 seconds rowing
60 seconds rest
Meters score:
135 - 132 - 152 - 161 - 161 - 159

C.
6 minute AMRAP
6 Sumo dead lift high pulls with kettle bell 24kg/16kg
6 burpees

score: 9 rounds