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Tamra O'Halloran 03/26/2013 Garage Gym 702 Heavy Swings 10 minutes on the minute
10 x 20kg single handed swings L/R
~then
1-2-3-2-1 pullups
1-2-3 bodyweight only
2- 5 pound plate
1-10 pound plate		 10m 00s
Performed as RX
Tamra O'Halloran 03/26/2013 Garage Gym 702 Jeremy's Anniversary Swings 5 rounds @ 12kg bell
15 2 handed swings
10 around the body L/R
20 transfers
10 rows L/R

 11m 31s
Performed as RX
Tamra O'Halloran 03/16/2013 Garage Gym 702 WOD 3 SF Prep 3 rounds

5 x Clean and Front Squat
20 x Swing
5 x Clean and Front Squat
5 x Clean and Press
5-8 x Clean and Front Squat
5 x Get-up
5 x Clean and Front Squat
10 x Snatch
5 x Clean and Front Squat
 60m 11s
Performed as RX
Tamra O'Halloran 03/15/2013 Garage Gym 702 WOD 2 SF Prep 3 rounds 2x 16kg bells
5 x Clean and Press
5x Get-up L/R
5 x Clean and Press
5 x Clean and Front Squat
5 x Clean and Press
10 x Swing
5 x Clean and Press
10 x Snatch right only left hand tore
5 x Clean and Press		 50m 00s
Performed as RX
Tamra O'Halloran 03/10/2013 Garage Gym 702 WOD 3 SF Prep 3 rounds Double Kettlebell- 2 x 12kg

5 x Clean and Front Squat
20 x Swing Outside of the legs
5 x Clean and Front Squat
5 x Clean and Press
5 x Clean and Front Squat
5 x Get-up L/R
5 x Clean and Front Squat
10 x Snatch L/R
5 x Clean and Front Squat
 42m 27s
Performed as RX
Tamra O'Halloran 03/09/2013 Garage Gym 702 WOD 2 SF Prep 3 rounds
8 x Clean and Press
10 x Get-up
8 x Clean and Press
8 x Clean and Front Squat
8 x Clean and Press
20 x Swing
8 x Clean and Press
10 x Snatch
8 x Clean and Press		 59m 10s
Performed as RX
Tamra O'Halloran 03/09/2013 Garage Gym 702 WOD 2 SF Prep 3 rounds done with 30lb kb
8 x Clean and Press
10 x Get-up
8 x Clean and Press
8 x Clean and Front Squat
8 x Clean and Press
20 x Swing
8 x Clean and Press
10 x Snatch each side
8 x Clean and Press		 59m 10s
Performed as RX
Tamra O'Halloran 03/08/2013 Garage Gym 702 WOD 1 SF Prep 3 rounds
10 x Swing @16kg
5 x Clean and Press @16kg
10 x Swing @16kg
5-8 x Clean and Front Squat @ 16kg
10 x Swing @16 kg
10 x Get-up @ 30lbs
10 x Swing @16kg
5 x Snatch each side @ 16kg
10 x Swing @ 16kg		 26m 39s
Performed as RX
Tamra O'Halloran 03/02/2013 Garage Gym 702 KB Shockwave: Session 1 4 Rounds
1. Double Swings x10
2. Double Cleans x 5
3. Double Snatches x5		 2 x 12kg kgs
Performed as RX
Tamra O'Halloran 03/01/2013 Garage Gym 702 siwngs and DU 50-40-30-20-10
Kettlebell swings
Double Unders
 10m 24s
Performed as RX
Tamra O'Halloran 02/21/2013 Garage Gym 702 Running Annie 50 Double Unders (150 single skips)
50 Situps
100m Run
40 Double Unders (120 single skips)
40 Situps
100m Run
30 Double Unders (90 single skips)
30 Situps
100m Run
20 Double Unders (60 single skips)
20 Situps
100m Run
10 Double Unders (30 single skips)
10 Situps
100m Run		 11m 31s
Performed as RX
Tamra O'Halloran 02/17/2013 Garage Gym 702 WOD 130208 Strength:
1a) 7X2 Top Pull Deadlifts @ 85% - rest 60 sec.
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains - rest 60 sec

Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Weighted Pull-ups - heaviest possible, rest 60 sec.

2b) 3X10 Goodmorning - heaviest possible, rest 60 sec.

Conditioning:

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
7 Rows
7 Dips (red band)
ME Burpees

*Rest 1 minute.

 7 rounds 55 reps
Performed as RX
Tamra O'Halloran 02/17/2013 Garage Gym 702 OW Conditioning 130212 Conditioning:

*All work should be performed with a 20# weight vest.

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m		 25m 47s
Performed as RX
Tamra O'Halloran 02/17/2013 Garage Gym 702 Strength 130212 2-2-2-2-2-2-2 Clean Deadlift + Low Hang Clean (1" off floor) + Jerk - heaviest possible, rest 60 sec.

5-5-5 Push Press - absolute heaviest possible, rest 60 sec.

5-5-5 Landmine Rows - heaviest possible, rest 60 sec.		 85-85-85-85-85-85-85 lbs
85-85-85 lbs
80-90-90 lbs
Performed as RX
Tamra O'Halloran 02/17/2013 Garage Gym 702 OW Conditioning WOD 130208: 7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
7 Rows
7 Dips
ME Burpees

*Rest 1 minute.		 7 rounds 55 reps
Performed as RX
Tamra O'Halloran 02/17/2013 Garage Gym 702 Strength OW WOD 130208 Deadlift 2-2-2-2-2-2-2
Bench Press 3-3-3-3-3-3-3
Pull-ups 5-5-5
Goodmorning 10-10-10


 165-165-165-165-165-165-165 (DL) lbs
55-65-85-85-85-85-85 (BP w/26 in chains) lbs
163-163-163 lbs
85-85-85 (goodmorning) lbs
Performed as RX
Tamra O'Halloran 01/01/2013 Garage Gym 702 Happy New Year 20m Bear Crawl
13 Pushups
20 Mountain Climbers
13 squats
20 KB swings (16kg)
13 Dips
200m Farmer Carry (2x12kg kb)
13 DB Push Press(30lb DB)
200m sprint
13 Thrusters (30lb db)		 8m 14s
Performed as RX