12 min AMRAP

12 min AMRAP

• 10 Ball Slams @ 9kg
• 10 Box Jumps @ 24"
• 10 Burpees

10 Rounds + 10 Box Jumps Rxd

Back squats/ Bull with front squats n press ups

Back squats 5-125kg 5-130kg 2 Rounds for time: -200 Double unders -50 Front squats @ 60kg -50 H/R press ups -Run 1 mile 31:19 RXD

2010 Games WOD 3/ 50's WOD

7 min AMRAP

• 7 Deadlifts @ 140kg
• 10m run
• 14 pistols
• 21 DU's
• 10m run

4 Rounds + 11 Pistols

I think I could hit 5 rounds on another day

rest 15 mins

For time:

• 50 Abmat Sit ups
• 50 DU's
• 50 Abmat Sit ups
• 50 Walking Lunge with 20kg plate OH
• 50 Abmat Sit ups
• 50 Burpees
• 50 Abmat Sit ups

10:51 Rxd

8 x 400m sprints

8 x 400m sprints with 90 sec rest inbetween

1:09/1:12/1:14/1:12/1:13/1:12/1:13/1:09

5k Row, Front Squats.METCON

5k Row for time - 18:21

rest 10 mins

5 Front Squats on minute every minute for 5 mins @ 80kg
5 Front Squats on minute every minute for 5 mins @ 90kg
5 Front Squats on minute every minute for 5 mins @ 100kg
3 Front Squats on minute every minute for 5 mins @ 110kg

rest 30 mins

21-15-9 reps

• Wall Balls @ 9kg/10 foot Tgt
• Burpees

03:45

10 mile trail run

10 mile trail run with the guys!!

Back Squats 3-3-3-3-3/ The Chief

Back Squats 3-3-3-3-3
110kg,120kg,130kg,135kg,140kg

Rest 1 hour

"The Chief"

5 x 3 min rounds with 1 min rest inbetween

• 3 Power Cleans @ 60kg
• 6 Press ups
• 9 Air Squats

34+3 Rxd