WOD 122811

Run 1km
Then;
3 rounds of:
25 pull ups
7 clean and jerks @ 50kgs

22:37

WOD 121911

20 mins AMRAP of:
400m run
Max rep HSPU

5R+ 100m (15,10,10,7,8)

WOD 122111

21-15-9 of:
Squats x2
Pull ups

Time: 8:47

WOD 123111

"Karen"
150 Wall Balls for time:

27:43

WOD 122911

15 mins AMRAP of:
5 handstand push ups
10 single-leg squats (alt)
30 double unders

6R+5,10,20

WOD 121411

Death by pull ups
9R+8 (strict)

Strength menu:
Dead lifts 5-5-5-5-5
70-80-85-90-95

WOD 121311

For time of:

50 Handstand Push Ups
400m Run
50 Ring Dips
400m Run
50 Push Ups
400m Run

Time: 22:42

WOD 121011

20 Minutes AMRAP of:

400m Run
15 Power Cleans @ 45kgs

4R + 400m, 7


Strength Menu:
Weighted Single-Leg Squats
3-3-3-3-3

8kgs, 12kgs, 16kgs, 20kgs(1), 20 kgs, 24 kgs

WOD 120311

In a team of 2, complete for time of:

150 front squats @ 45kgs
150 pull ups
150 push ups
Run 800m

With Ari: 53:55