WOD

Thursday 20150902

Three rounds of:
20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight
20 Thrusters
20 Pull-ups
Rest three minutes.

Notes:
Each step of the lunge should drop the trailing knee so that it "kisses" the ground.
"Thrusters" begin in a deep squat and end in full hip, leg, and arm extension.
No crappy pull-ups. Adam's apple to bar at top, arms completely extended at bottom.
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Tuesday 20150901

Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps

Notes:
Suspend a small object 12 inches above your reach.
Now jump up and touch it per Tabata Interval protocol.
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MONDAY 20153108

1 set of Clean and Jerk @ 5 RM
3 sets of Clean and Jerk @ 3 RM
5 sets of Clean and Jerk @ 1 RM
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SATURDAY 20152908

Tabata Squat
Handstand walk; 4 minutes
Repeat.

Note:
If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.
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Friday 20152808

Three rounds for time of:

15 Glute Ham Developer medicine ball situps
15 Pull ups

Notes:
Lay back to horizontal and touch to a medicine ball on the ground
Go light on the med ball -4, or 8pounder for this.
Quickly sit-up and touch the ball on the thighs
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THURSDAY 20152708

Three rounds for time of:
1000 meter Row
1/2 bodyweight Push jerk, 21 reps
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Tuesday 20152508


Snatch, 15 reps
Knees to Elbows , 15 reps
Snatch, 10 reps
Snatch, 10 reps
15 Knees to Elbows
Snatch, 5 reps
Snatch, 5 reps
Snatch, 5 reps
Knees to Elbows, 15 reps
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Monday 20152408

Complete as many reps in 20 minutes as you can of:

Rope Climb
Bench Press; body weight

Note:
How many reps of bench press and how many trips up the rope can you get?
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