07 SEPT 2012 - KB Swing, Push-Press, Run

INTENSITY:
5 Rounds for time of:
15 KB Swing (1.5p/1p)
21 Push-Press (75/45)
400m Run

RESET:
For Quality:
60s Plow Pose
50' Bear Crawl
60s Plow Pose
50' Crab Walk
25 Landmine Leg Raises

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06 SEPT 2012 - Karen

INTENSITY:
"Karen"
For Time:
150 Wall Balls

RESET:
In any order, for quality:
20 Landmine Obliques (right/left is one rep)
60s Plank
20 Cobra Push-Ups
60s Wall Sit

05 SEPT 2012 - Crawl, Walk, Run

INTENSITY:
3 Rounds for time of:
50m Bear Crawl
100m Farmer's Carry (4p/3p)
400m Run

RESET:
2 Rounds for Quality of:
10 Sandbag OTB
10 Landmine Front Squats
10 Ring Rows

04 AUG 2012 - AMRAP Squat Clean, Box Jumps, OH Walking Lunge

INTENSITY:
AMRAP, 15 Minutes
2 Squat Clean (185/135)
4 Box Jumps (30/24")
6 OH Walking Lunge Steps (45# plate/25)

RESET:
500m Row, then:
2 Rounds, 10 Reps of:
Spiderman Lunges
Bench Dips
Landmine Press (45/25)

03 AUG 2012 - C2B Pull-Up, Burpees, SDHP

INTENSITY:

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps


RESET:
2 Rounds for Quality of:
10 Landmine Bus Drivers
10 Suspended Mountain Climbers
10 Cobra Push-Ups