Sprint

Monday, Sept 23rd, 2013

Weekly Warm Up:  5 Scorpions ea. side, 10 Knees-to-Elbows, 10 Medball Squat Cleans, 10 KB Swings 

Strength:  Front Rack Lunges 3x10-12

WOD:  Partner Throwdown Wod #2

12 minute AMRAP (Only one partner can work at a time)

50 Deadlift (225/155)

Each Sprint 1 Lap

50 Toes to Bar

Each Sprint 1 Lap

50 Overhead Squats (135/95)

Each Sprint 1 Lap

Max Muscle Ups in remaining time

REC:  With a partner, 10 rounds for each person:  10 Clapping Push ups while partner does max double unders

Monday, Sept 16th, 2013

WEEKLY WARM UP:  10 Pull Ups, 10 Toes to Bar, 10 Reverse Hyper or Supermans, 5 Slow Wall Squats

Strength:  Front Squat 8x1 (For the Leaderboard)

WOD:  For Time

1,2,3,4,5,6,7,8,9,10 Handstand Push Ups

10,9,8,7,6,5,4,3,2,1 Ring Dips

(Rd 1 do 1 HSPU and 10 Ring Dips, Rd 2 do 2 HSPU and 9 Ring Dips, etc)

REC:  5 Rounds, record slowest round

10 Burpees

Sprint 1 lap

Rest 1 min between