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OFFER EXPIRES JUNE 15, 2012

WOD

STR:  THRUSTERS 5-5-3-3-3

15 min. AMRAP

  5 WEIGHTED PULL UPS or (use less band assistance)

10 THRUSTERS @75% of 3 rep max

15 MEDBALL SIT UPS 20/15

WOD

SKILL REVIEW: Handstand Push Ups and Scaled HSPU

200m Run or Row

15 DL 185/155/135/115/105/95

15 HSPU or(scaled HSPU off box)

200m Run or Row

12 DL

12 HSPU

200m Run or Row

  9 DL

  9 HSPU

200m Run or Row

  6 DL

  6 HSPU

~~~~Buy Out~~~~

Tabata Hollow Rocks

WOD

400m Run or 500m Row

~~~~Then~~~~

4 Rounds (3 rounds for on ramp) FT:

  1 Rope Ascent or (3 beginner rope climb)

  5 Burpees

10 Lunges each leg with weight

15 Sledgehammer swings(each arm)

20 Rope undulation

~~~~Then~~~~

400m Run or 500m Row

WOD

SKILL:  MEDICINE BALL CLEANS

4 ROUNDS OF:

400m Run

10 MEDBALL CLEANS

20 SIT UPS

WOD

"DECK OF CARDS"

KB SWINGS

SIT UPS

PUSH UPS

LATERAL BOX JUMPS

10 SDHP 75/55

10 DOUBLE UNDERS

WOD

ROW 300m

21 WALLBALL SHOTS 20/14

21 DIPS (rings or parallettes)

RUN 200m

18 WBS

18 DIPS

ROW 300m

15 WBS

15 DIPS

RUN 200m

12 WBS

12 DIPS

ROW 300m

  9 WBS

  9 DIPS

WOD

SKILL REVIEW:  DEADLIFT

SKILL PRACTICE:  5 x 5

METCON:

1 mile RUN

~~~~THEN~~~~

3 ROUNDS OF:

15 DL 155/135/115/95

10 LUNGES (each leg) 35/25

  5 BURPEES

~~~~ BUY OUT~~~~

800m RUN

WOD

Scaled 2012 CrossFit Games Regional: Individual Event 4

35 BACK SQUATS 95/65

30 PULL UPS

20 SHOULDER TO OVERHEAD 95/65

35 FRONT SQUATS 65/45

30 PULL UPS

20 SHOULDER TO OVERHEAD 65/45

35 OHS 45/35

30 PULL UPS

20 SHOULDER TO OVERHEAD 45/35

WOD

"JUMPING TABATA"

8 CYCLES OF 20sec WORK/10sec REST OF THE FOLLOWING EXERCISES:

JUMPING SQUATS

JUMPING PULL UPS

JUMP TOUCHES

JUMP ROPE/DBL UNDERS

HOLLOW ROCK/SUPERMANS