Thursday WOD 9/2/2010

W/U 50 Jumprope, 40 Mountain Climbers, 30 Hanging Knee Raises, 20 Pushups, 10 KB Swings, 400m Run, Wild Ropes

Skill Split Jerk

WOD 3x3x3x3x3x3 Split Jerk

Todd 95,115, 135, 155, 185, 205—-then 1rep max of 225, new PR
Sarge 95,115,135,155,185,205f
Wesley 75,95,115,135f,135,155——New PR of 155…..body weight is 153!

Great class, small but really personal and lots of work!!

Wed WOD 9/1/2010

W/U 3 rounds of 5 pullups, 5 Abmats, 5 Good Mornings(45#)
PVC Progression
Stretch
Wild Ropes

Skill 1 minute of Jumping Squats
45lb bar AMRAP

WOD 4 Rounds for time

Block Run (400m)
10 Knees to Elbows
8 DB Thrusters 40/25
2 Tire Flips 400lb/150lb
30 Jumprope

Andrew—-Rx+/45db—-17:21
Brandon—Rx———–16:21
Steve—–Rx———–15:25
Mike——35—-2 rds+–17:00
Charlie—-Rx—-1 rd—- 7:00

That was Insane……Big tire flips!!! Great jobs Guys!!