21 DEC 2012 - Sandbag OTB, Wall Balls, Bear Crawl

INTENSITY:
2 Rounds For Time:
30 Sandbag OTB (Over The Back)(80/40)
50 Wall Balls
100' Bear Crawl

RESET:
Flexibility, Each Leg:
50 Forward Leg Swings
50 Side Leg Swings
50 Backwards Leg Swings

08 OCT 2012 - Weighted Run and Sandbag OTB

INTENSITY:
With a large sandbag (click here for an example) (160/80), do the following:

3 Rounds for Time:
400m Sandbag Run
25 Sandbag OTB (Over The Back)

RESET:
2 Rounds of:
20 Landmine Speed Lunges (25/10) - 10 each side
15 Leg Lifts
10 Bench Dips

10 AUG 2012 Sandbag OTB, Weighted Push-Ups, SDHP

INTENSITY:
3 Rounds For Time of:
10 Sandbag OTB*
15 Weighted Push-Ups (45/25)
20 SDHP (75/45)

*Sandbag OTB - Over The Back. From the ground, clean heavy sand bag and throw it over your shoulder. Turn around, repeat.

RESET:
2 Rounds of:
10 Landmine Bus Drivers (L and R is 1 rep)
10 Prone Landmine Press, Left
10 Sit-Ups
10 Prone Landmine Press, Right

19 JUN 2012 - EMOM - KBS, C2B Pull-Ups, SB OTB

HEAVY:
Deadlift
Between each set perform:
4 Pistol Squats
6 KB Jump Squats (1p/.5p)

INTENSITY:
EMOM, 12 Minutes
4 KB Swings (2p/1.5p)
3 Chest to Bar Pull-Ups
2 Sandbag OTB (Over The Back)(85lbs/55lbs sandbags)

RESET:
2 Rounds of:
10 Bench Dips
10 Cobra Push-Ups
60s Handstand Hold