DT Aug 2012

12 Deadlifts
9 Hanging Pwr Cleans
6 Push Jerks
155/105
5 RFT 

Crazy eights, the second instalment

8 RFT
8 Toes to bar
8 H-R Push Ups
8 One Arm Dumbell Snatch 35/25 (4 per Arm) 

Man Maker Pyramid

12 down to 2(dropping by two) of Man Makers 35/25
Framers Walk 35/25 between each set of Man Makers and TGU
6 down to 1 TGU 35/25

The C.BO

1 Rope Climb
30 DU
10 Hang Pwr Clean
30 DU
10 Jerks

3 RFT     

Death by Med Ball

1 of each on the first minute,
2 of each on the second minute
3 of each on the third...

Movements:
Med Ball Twist, each touch is one
Med Ball Sit Up 
Wall Ball 

Grace loves rowing and MU

Part A : Grace 30 C&J 95/135
Part B : 500 M Row
Part C:  Death by MU

That doesn't seem hard...

200M Run
10 2 POOD KBS
AMRAP Ring Push Ups
2 minutes per round,
1 min rest
10 Rounds 

Gymnast Friendly

5 HDST PU 
10 C2B PU
15 J.Lunges
20 DU
8 RFT 

306 Partner Relay Race

1 Athlete Working at a time, 8 reps per station, 5 stations 
KBS
PWR Snatch
Ring Push Ups
Wall Balls
BJ
12 Rds
 

Farmer Joe and his Wife

In teams of two,

One athlete working at a time. Complete 20 RDs of:
20 DU
Farmers walk gym length with 35/25lbs (DB or KBS) -Green tape to rings
5 Skin the Cats
Return with Farmers walk back to green tape

Death by Barbell

1 complex the first minute, 2 the 2nd minute, 3 the third minute....
1 deadlift
1 Prw Clean
1 Thruster
115/85lbs

Once you fail the first time remove the thruster from the complex, continue with the other two lifts,
Once you fail to reach the allocated set of just deads and Pwr Cleans continue with only deadlifts.
Game over once you can't get the deadlifts in.

Cain's Favorite

6 OHS 155/105
12 T2B
8RFT 

Morrison

50-40-30-20-10 of
WB
BJ 24/20
KB 1.5/1 Pood 

Devilish

4RFT
400 M Run
12 HDSTPU 
15 Foot Rope Climb 

Nasty Girls

3RFT
50 AS
7 MU
10 Hang Pwr Cleans 95/135 

Corey's Squat Clinic

Work up to a heavy 3 rep effort back squat.

Then complete 1X20 reps at 70% of that weight. 

Hero "Micheal"

800 run 50 back extension 50 situps 3 rds

KAABOOM!

4 cycle Met-con

3mins work, 90sec rest of:
5 thrusters 95/65lbs
5 chest to bar pullup     

More POWER!

Every 3 mins30 double unders 3 Deadlifts 405/275 80% 8 rds

Crazy awesome!

Start with,

15 Ring Dips - muscle up to first dip
Then some work
10, 9, 8...2, 1 - 2 Pood KBS/1.5 Pood
10, 9, 8...2, 1 - 36" Box Jump/28"
Finish with
15 Ring Dips - muscle up to first dip