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October 1, 2014

A.4 Sets:20 Push-Ups (Hard-Rings, Medium-Floor, Easy-Elevated)Rest 60 Secs20 Wall Balls (Try to use a weight to keep them unbroken)Rest 60 Secs20 DB/KB Walking Lunges (Total)Rest 60 Secs B.For Time:30 Pull-Ups400m Run20 Pull-Ups400m Run10 Pull-Ups

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September 30, 2014

A.Take 15-20 Mins and build to a 1RM Snatch B.4 Rounds For Time:5 Thrusters 135/9510 KB Swings 70/5520 AbMat Situps*Rest Exactly 1 Minute Between Rounds*

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September 29, 2014

A.4 Sets:5 Deadlifts (Try to Aim for 90% 5RM)Rest 20 Secs10-15 Box JumpsRest 2 mins3 Push Press (Try to Aim for 90% 3RM)Rest 20 SecsMax Reps HSPURest 2 Mins B.6 Sets For Max Reps:20 Secs KB Swings 55/3510 Secs Rest20 Secs Burpees10 Secs Rest

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September 26, 2014

A.Take 15-20 Mins and practice 3 gymnastics skills of your choice. List is on the board.Pick 3, make a triplet and work through it for the time allotted. B.10 Min AMRAP5 Power Cleans 135/955 Thrusters 135/9510 Burpees Over Bar

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Rodeo’s Mexican Restaurant @ 6:30 PM Tonight (9/25)

Don't forget to come and hit the WOD hard at 530PM and then join everyone at Rodeo's at 630PM Tonight! No special reason, just wanted everyone to come and hang out! Stephen

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September 25, 2014

Five Rounds For Time:300m Row OR 250m Run10 Alternating DB/KB G2O 50/305 Wall Climbs*Rest Exactly 2 Mins Between Rounds

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September 24, 2014

A.5 Sets:2-3 Bench Press @ 20x1Rest 30 Secs8-10 Strict Toes To BarRest 2 Mins B.4 Min AMRAP:5 Ring Dips10 Pull-Ups15 KB Swings 55/35 Rest 60 Secs 4 Min AMRAP:5 Ring Dips10 Pull-Ups15 KB Swings 55/35 Rest 2 Mins 40 Burpees for Time (Happy 40th Jon Tindall)

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September 23, 2014

A.Five Sets:Power Cleans 1.1.1 (Rest 10 Secs Between Singles)Rest 20 Secs10-15 Box Jumps (Perform as quickly and safely as possible)Rest 3 Mins B.3 Sets For Max Reps Of:60 Secs Shoulder to Overhead 115/7560 Secs Box Jumps 24"/20"60 Secs Rest

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September 22, 2014

A. Four sets of: Back Squat x 3-5 reps @ 30X1 Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0 (important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension) Rest 90 secondsB.For time: 40 Wall Ball Shots 300 Meter Run 20 Burpees 300 Meter Run 40 Wall Ball Shots

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September 19, 2014

A.4 Sets:5 Front Squats @ 21x1Rest 90 Secs10-12 DB External Rotation (Each Arm) @ 2020Rest 90 Secs B.For Time:1000m Row20 OH Walking Lunges 45/2530 Burpees20 OH Walking Lunges 45/25800m Run

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