Wallball TGU Box Jump Back Squat HSPU

20101130
PreWOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups c blue band

5 rounds for time of:
135 pound Back squat, 20 reps
HSPU 20 Reps

(4Rounds,back twinge)13:55

20101129
PreWOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups c blue band

Strength
Max Reps Wallball Shots 20lb/15lb

24

WOD

20-15-10-5 reps of following for time
Total Turkish Get-up 50lb/35lb
Box Jumps 24"/20"

Only did the 20 TGU had to leave for work

Snatch MU

Squat Snatch 5-5-5
65-70-75

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch

65#,Jumping MU 4:53

SDHP Push-Press

Pre WOD
3Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push press, 75 pounds

10:25

Deadlift Box Jump Push Jerk Sit-up

20101119
Pre WOD
3Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
Push Jerk 5-5-5

95-135-155

5 Rounds for time of:
135/95 pound Rack jerk, 5 reps
15 GHD situps

Abmat 5:15

20101118
Pre WOD
3Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
Three rounds for time of:

25 Box jumps 24"/20"
15 Reverse Grip Deadlift 185lb/115lb

10:05

OHS KB Snatch Push-up

Pre WOD
2Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
OHS 5-5-5

65-75-85

WOD

Complete as many rounds as possible in 10 minutes:
5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups (Hands off Ground)
Post total rounds

1.5pood 6 Rounds + 5Rt