August 2010

Deadlift
5-5-5-5-5
In 5 sets find max 5 rep Load with perfect form

WOD
In 2 Minutes complete 10 Deadlifts scaled to 65% of 5 Rep Max
With remaining time complete as many Reps as Possible of
Round 1 Push Ups
Round 2 Box Jumps (20” All)
Round 3 Push-Ups
Round 4 Box Jumps
Round 5 Push Ups
Round 6 Box Jumps
Rest 30 Seconds after each cycle
Score = Weight for 5 Rep Max/Total Push-Ups Reps/Total Box Jump Reps/WOD Weight

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7 Rounds For Time Of:

• 7 DB Front Squats
  
• 14 DB Push Press
• 21 Sit-ups

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Team and Individual WOD
 Class will be divided into 2 groups.
 5 Rounds Row 500 Meters
 Max Rep Air Squats
 While one group is rowing second Group will perform Squats
 Time for Air Squats is dictated by slowest Rower
 30 Seconds transition time between movements
 Score is total Air Squats for individuals
 Total Air Squats for each group
 Most Air squats wins
 Row fast to limit other teams time for Air Squats

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In 22 minutes complete a mile run then

As many rounds as possible of:

5 Deadlifts (155#/115#)

10 Burpees

Score is mile run time/# of rounds

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1000 m Row

*50 UNBROKEN THRUSTERS (45, 35#)

30 Burpees

*** Penalty for unbroken thrusters tba upon arrival!

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As a Team
In 22 minutes complete
50 Tire Jump Burpees and 500′ of Lunges
(Work in this section can be divided however team decides)
with the remaining time alternate
Max Rep Box Jumps (20″) and
200 Meter  Plate Run M#45/W#35
Your teams score is determined by Box Jump Totals.

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