Technique & Development: ROTATION LEAD IN UNISON BY COACH CUES

A1: Cuban Press x 8 Reps; 3 Sets (Same Weight)

A2: Snatch Grip (Behind Neck) Push Press x 8 Reps; 3 Sets (Add weight each set)

Games WOD: Review ALL MOVEMENT STANDARDS for this WOD.

THIS WOD TAKES 22 MINUTES.

3 Minute AMRAP:

20 Cal Row

30 Wall Ball

20 Toes To Bar

30 Box Jumps

20 SDLHP

30 Burpees

20 Shoulder to Overhead

Rest 1 minute and begin again for a 6 minute AMRAP.

Rest 2 minutes and begin again for a 10 minute AMRAP.

WOD:
5 Rounds:
5 Push Press (135)
5 Dead Lift (245)

For Time:

10 HSPU
20 Wall Ball Shot
30 T2B
40 Cleans (Rx 135/95)
50 Burpees
60 Sumo DLHP (Rx 75/45)

WOD: June 23, 2011
Thrusty Sit Ups
Max Height Box Jump
WOD: Five Rounds For Time
- 10 Thrusters (75)
- 20 Bottom of Feet Together Sit Ups
Suggested Group Name: CFR

30 Clapping Push Up
70 Hand Release Push Up
40 T2B
60 Sit Up
50 Box Jump
50 Air Squat

This workout was not my idea!

1-1-1-1-1 Squat Clean - 185 lbs

then…

3 handstand push-ups
5 wall balls (20/15)
7 box jumps (24/20)

AMRAP 8

12 Minute AMRAP

150 Wall Ball 10' #20 finished in 8:24
90 DU finished in 13:40
30 MU

Ran to water and back...no watch (forgot)...felt pretty good
Walked 1/2 mile to cool down

One Legged Deadlift
5-5-3-3-3
75-75-80-85

3 Rounds
2 min Renegade Rows to DB Clean and Press (45# Rx)
1 min Rest
1 min Jumping Pullups
:30 Rest

Describe how long your throw was!