Warm-up Drills (04.04.2012)
Run 800m
15 x Burpee Jumping Pull-ups - scaled to standard pushups & green band pull ups
15 x Abwheel Roll-outs
15 x Deadlift (45lbs)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''It's an old story'' (04.04.2012)
Complete as many rounds/reps as possible during each 4:00 AMRAP.
There is a 1:00 Rest interval to transition between efforts.
4:00 AMRAP of
5 x Thrusters (35lbs) DB
10 x Knees-2-Elbows
3R + 1
...
4:00 AMRAP of
5 x Power Snatch (65lbs) x 5
10 x Standard Push-ups
2R + 5 + 6
...
4:00 AMRAP of
5 x Sumo Deadlift High-Pull 16KG KB
10 x GHD Sit-ups
5R + 1
...
4:00 AMRAP of
5 x Scaled Back Squat (65lbs)
15 x KB Swings (16kg)
2R
...
4:00 AMRAP of
25ft Prowler Sled Push (140/95lbs)
10 x Slambal (20lbs)
2R

Back squat 240x15- Happy with this, feeling good!

Then "Annie" because what better way to practice your goat?

50-40-30-20-10
Double unders
Sit ups

16’ AMRAP
16 PUSH UPS

32 Air Squat
16 HSPU

AMRAP 15
15 cal row
15 HSPU
15 T2B
15 burpee
15 C2B

Group Warm Up

WOD

-30 Burpee Over-the-Box-Jumps (24")
-30 Toes-to-bar
-30 Push Jerk (115#)
-800m run

(11:41)

Post WOD

20 unbroken back squats (135#)

100 Pull-ups

400M Run together

100 KBS 1.5Pood

400M Run together

100 Double Unders

400M Run together

100 OHS with 45lb plate

400M Run together

3 Person teams splitting the 100 up any way you wanted to.

Betsey, Shelley, and myself were on a team (and a great team at that!) And we even added 100 Abmats at the end for good measure. Great work ladies.

For time:

30 Box Jumps 24/20″
20 Deadlifts 275/185#
30 T2B
20 Lateral Burpees
30 V-Ups
20 Power Cleans 135/95#
30 Alternating Pistols
20 Burpee Box Jumps 24/20″

Warm-up Drills (03.30.2012)
Row 3 Minutes
12-9-6 Reps each of
Deadhang Chin-ups
Push-ups (CFGS)
Abwheel Roll-outs
Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

''Exes & Whys'' (03.30.2012)
Complete for time
Run 400m
15 x Push Press 35lbs
Run 400m
12 x Push Press 35lbs
Run 200m
9 x Push Press 35lbs
Run 200m
6 x Push Press 35lbs

''Flapjacks'' (03.30.2012)
25-20-15-10-5 reps for time of
AbMat Sit-ups
Good Mornings 65lbs
un-timed

3 rounds:

4-6 bench press / db bench
5-8 pull-ups

1 Burpee - Oh how easy this seems