Creative Destruction

45×10/95×5/135×5/185×3

205x10x2

Then

5 Rounds for Time of:
5 Dumbbell Hang Power Snatches, each arm 15#
10 Box Jumps 20″

4:27

WOD 8.13.11

Every Minute On the Minute for 20 Minutes:
1 Hang Power Clean – 135#
3 Burpees

185x10x2

3 Rounds NFT:
8 FSQ Rack Reverse Lunges, each side
8 Get Up Sit Ups, each side

45lb bar for lunges

10lb KB for situps

For Time:
Row 500m
25 Thrusters, 45lbs
15 Pull-Ups
Row 500m
25 Thrusters, 45lbs
15 Pull-Ups

10:36

Skin the Cat 101
Be sure to hold bottom of Skin the Cat for 2 sec. hold at end range

Spend 20 Minutes practicing Skin the Cats do no more than 10-20 reps

Tabata
Double Unders
Rest 1 minute
Tabata Sit Ups

Double Unders: 10

Situps: 12

175x10x2

Back Roll to Candlestick 101
Burpee Broad Jump 101

3 Rounds NFT:
5 Candlestick to Pistol
40′ Burpee Broad Jump

Take 20 minutes to try and find a 1RM.

90×1

3 Rounds for time:
10 Box Jumps 30″/24″
15 Push Presses @~75% today’s 1RM
30 Kettlebell Swings 16kg (Russian)

(time unknown)

165x10x2

Spend some time working on Rope Climbs

Warm-up 1A or 1B

then

Forward Roll Practice
Take 15 minutes to learn/experiment with Forward Rolls

20-Rep Overhead Squat
Take 25 Minutes to work up to a 20-rep Overhead Squat. Don’t sacrifice form for load here.

95 pounds?

30 Minutes of Practice