Thank you Mark for the new tires!

"J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Post time to comments.

Mark stretches it out.  Make sure you take the time after each workout to work on your flexability.  Your body will thank you.  

5 Min @85%

2 Dips/5 KB Swings 53/35/10 lunges

5 Min @ 85%

1 Rope Climb / Building Run

5 Min @ 85%

3 Power Snatch / 3 OHS/ 10 Pulls on the Rower (light snatch)

5 Min @ 85%

3 HSPU / 5 Toe 2 Bar/ 100m run

5 Min of active rest (slow jog or walk the block or building) between rounds.  You may start at any station.

Allison & Peaches make a great team!

"Tabata This"

With a continuously running clock do 4 minutes at each station.  8 rounds of 20 seconds work / 10 seconds rest.  Score is total reps.

Pull Ups

Push Ups (Make it pretty)

Sit Ups (Elbows pass the knees, head touches the mat)

Squats 

Post total reps to comments.

Big Dawgs:

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total muscle-ups and total clean and jerks to comments.

2 Person WOD Courtesy of SIAD:

4 Rounds:

20 KB Swings (one person swings) 53/35
20 Tire Flips (flip together or one at a time)
1 Sled Push (push together) 
Buddy Carry around building
20 Lunges (lunge together)

Post time to comments.

Wow, Murph's legs are ripped!

A.  Hang Power Clean build to a heavy single in 10 min. – Beginners work on technique for 3-5 reps

B.  Deadlift 3 X 3 @ 80%

C.  1 Min Row @ 85% X 5 Sets –  5 min rest between rounds

Post loads to comments.  

Paleo to expensive?   Check out Robb Wolfs new ebook on how to stay on your budget and prioritize your shopping.

Brad helps the Roswell PD, Johns Creek PD, Milton PD, Alpharetta PD & Marietta PD learn how to squat properly.

THURSDAY 120419

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post time to comments.

8:30am gets cocky.

With a continuously running clock.

5 min AMRAP
Double unders
4 min AMRAP
KB Swings 53/35
3 min AMRAP
Toe 2 Bar

This is the next bracketology WOD. You have until Saturday to complete this WOD! Good luck!