W.O.D. - 2011 Final 20 calorie Row 
 30 Wallball Shots, 14/20 20 Toes to bar
 30 Box jumps, 24" box
 20 Sumo-deadlit high-pull, 72/108 30 Burpees
 20 Shoulder to overhead, 95/135 20 calorie row

Power Cleans: 10-8-6-4-2-2, the sets of 2 are at 95%

 

W.O.D.

Death by EMOM: (95/135 RX, 115/165 Reg)

 

Heavy Jerks off the Rack: 6-4-2-1-1-1, the 1’s are Heavy

W.O.D. - 3 Rounds for time

- 10 S2OH (65/95 RX, 95/135 Reg)

- 20 Front Rack Walking Lunges Steps (65/95 RX, 95/135 Reg)

Dead Lift: 10-8-6-4-2-2, the sets of 2 are at 95%

W.O.D. - "GI Jane"

- 100 Burpee / Pull Ups

Back Squat : 10-8-6-4-2-2, the sets of 2 are at 95%

W.O.D. - 3 Rounds of:

- 1 min Back Squat - (95/135 RX), (135/205 Reg)

- 1 min rest

- 1 min handstand pushups

- 1 min rest

- 1 min OHSq – (65/95 RX), (95/135 Reg)

- 1 min rest

- 1 min Rope Climbs

- 1 min rest

- 1 min DU

- 1 min rest

 

Snatch: 10-8-6-4-2-2, the sets of 2 are at 95% W.O.D. - 16 min AMRAP: - 5 Power Snatch 95/135 - 10 T2B - 15 WB 14/20

Dead Lift: 2-2-2-Max Reps-2-2-2 @ 75%-80%-85%-90%-85%-80%-75%

W.O.D.

- 400m Row

- 10 Bar MU

- 10 DL 165/275 RX, 225/345 Reg

- 10 Bar MU

- 400m Row

Clean & Jerk: 2-2-2 @ 90%

W.O.D. -5 Round for time

- 10 Hang Clean (115/205)

- 50 DU

Pull Strength: 6-5-4-3-2-1 W.O.D. - 9 min AMRAP: - 200m Run - 15 Pull Ups

Snatch: 2-2-2 @ 90% 12 Min AMRAP: - 15 Burpees - 15 Snatches @ 35/75 - 15 Burpees - 15 Snatches @ 75/135 - 15 Burpees - 15 Snatches @ 100/165 - 15 Burpees - 15 Snatches @ 120/210 *If you complete the workout, then continue with max reps at final snatch weight.

Front Squat: 2-2-2-Max Reps-2-2-2 @ 75%-80%-85%-90%-85%-80%-75%

W.O.D. - 15-12-9:

- Thrusters 65/95 – RX, 95/135 Reg

- Box Jumps 24/30

W.O.D. - Run 3 Miles for time Then: - DL: 3-3-3-Max Reps-3-3-3 @ 70%, 75%, 80%, 85%, 80%, 75%, 70%