7/29/11

Warmup:
3x10 partner medicine ball toss
3x10 partner jumps
2x10 falling pushups

Strength:
5x3 push press (135#/165#/185#/205#/225#)

WOD: "7/29/11"
3 rounds for time of:

• 10 push press (135#)
• 10 situps
• 10 medicine ball box jumps (20#/24")

Time 5:23 Rx

AMRAPx3

Warmup:
400 meter free run
1x15 thrusters (pvc)
1x5 thrusters (65#)

WOD: "AMRAPx3"
3 minute AMRAP of 7 thrusters (95#) + 20 double unders
rest 15 minutes
5 minutes AMRAP of 15 wall ball (20#) + 15 toes 2 bar
rest 15 minutes
7 minute AMRAP of 200 meter run + 20 pushups (hand release)

Results:

1. 2 rounds + 7 thrusters
2. 2 rounds + 4 wall ball
3. 2 rounds + 10 pushups

DL-BJ-K2E

Warmup:
3 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1x5 deadlift (135#)

WOD: "DL-BJ-K2E"
3 sets of 21-15-9 reps respectively for time of:

• deadlift (225# Rx)
• box jumps (24" Rx)
• knees to elbows

Work 2 minutes with a mandatory 1 minute rest until all reps are complete. This ensures maximum output.

Time 15:36 Rx