Feb 122010
 

Warm-up:

Burgenerx3
Ovh Squat 15
Pullups 10
Pushups 10
x2

WOD:

Push Press 12 reps
Box Jumps 24″ 12 reps
x5

Pick a load for push press and keep it for all rounds, scale height on box jumps as needed.  Post times and loads to comments.

Dec 262009
 

Warm-up:

Pullups 5
Tuck Jumps 10
Dowel Rod Front Squat 15
x2

WOD:

3 Muscle-ups
5 Front Squats 105/75lb
7 Box Jumps 20″

AMRAP 20min

Scale weight as needed, if you don’t have muscleups sub 3:1 pullups/dips.  Post total number of rounds plus any partial rounds to comments.

Dec 162009
 

Warm-up:

MB Clean 15
Deadlift  10
Sumo Deadlift High Pull  5
x2

WOD:

Push Press 10
Box Jump 24″/20″ 15
x5

Pick a weight for Push Press, and keep it for all 5 rounds.  Post loads and times to comments.