Warm-up Drills (05.07.2012)
Run 800m
2 Rounds for Quality:
7 x Burpees
15 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Deadlift 5-5-5+'' (05.07.2012)
Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% 105
5 x 50% 115
3 x 60% 140
5 x 65% 150
5 x 75% 175
5+ x 85% 195 - achieved 8x reps

''The Griddler'' (05.07.2012)
Complete as many Rounds/Reps as possible in 12:00 of
5 x Overhead Squats - First time using weights on bar - 65#
10 x Knees-2-Elbows
80 x Single-unders

4 rounds + 5

Ran 5k with Jeff, along the beach of Mayan Riviera. Ran through a couple other all-inclusive resorts, and explored an abandoned resort! Will have to go back there later with a camera. Oh, and did a little beach combing too.

:) :) :)

20 reps
deadlift #275
db squat cleans #45
ctb pull ups
ovrhd squats #115
kb swings 2 pood
box jumps 24"
burpees
400 m run

3 rounds
50 med ball squat clean
50 burpees

8 min AMRAP:
8 push ups
10 med ball squat cleans (20lb)
12 situps

7 rounds + 4 situps

WOD

400 m run
100 pushups
75 KB swings (#35)
50 Toes to bar (hand ripped after 5... subbed 90 situps)
400 m run

20min AMRAP

5 HSPU (MOD = 2 mats)

10 Jumping Lunges/leg (L/R=1 Rep)

15 Pull ups (MOD = jumping)

7 rounds + 16 reps

4 rounds for time:
400m run
9 hang squat cleans (115/75)
15 burpees
*Post times.

AMRAP
12 KB Swings 1.5 pood
9 wall balls #20
6 HSPU
7 + 2 Wall Balls

Wall Balls #20
Push Press #75
Box Jump 20"
Row Cal
SDHP #75