135#
185#
205#
215#
225#

Warm-up Drills (03.09.2012)
Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Back Squat 5-3-1+'' (03.09.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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% 45
5 x 50% 60
3 x 60% 70
5 x 75% 85
3 x 85% 100
1+ x 95% 115 total 14

''Display of Power'' (03.09.2012)
5 Rounds for time of
10-8-6-4-2 Snatch (85lbs)
15 x Wallball (20lbs)

Shoulder press
10, 7, 3, 1

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.

8 intervals of pull ups - jumping
8 intervals of push ups - knee
8 intervals of sit ups
8 intervals of air squats

Count total reps for the score.

EMOTM - 11 rounds
2 hang cleans
1 jerk

5 min max effort jump ropes
(714)

5x1+1+2 @75-80%

3 rounds for time:
• 9 Power Cleans 115/75#
• 9 Chest-to-Bar Pull-ups
• 9 AbMat Sit-ups
• 9 Handstand push-ups
Goal: 6-9 min.

There is no description for this WOD as it is stat.

For time, 3 rounds of:
* 30 T2B
* 30 box jump

BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk. [145#]

Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20″
25 KB Swings 32/24kg [16kg]
5 Over-the-Box Jumps 20″
25 Pullups [blue band]