120528

WOD
10,9,8,7,6,5,4,3,2,1
Thrusters
*100m Run between rounds

Beg (75/55)
Int   (115/75)
Adv(135/95)

120525

WOD
AMRAP in 20 minutes of:
5 Push Press
10 Pull-up
10 Front Racked Lunges

Beg (65/45)
Int   (95/65)
Adv(135/95)

120524

WOD
Perform 3 rounds of:
1 Deadlift to Knees
1 Deadlift to Hips
1 Clean grip High Pull
1 Power Clean
every minute on the minute for 5 minutes. Rest 1 minute and repeat for a total 3 rounds. Focus on technique and positions at each of the 4 exercises.

120523 - "Nancy"

WOD
"Nancy"
5 Rounds of:
400m Run
15 Overhead Squats (95/65)

120522

WOD
AMRAP in 15 minutes of:
3 Clean and Jerk
2 Rounds of Cindy

Beg (95/65)
Int   (135/95)
Adv(185/115)

120518

WOD
1000m Row
-----------------
21-15-9
Deadlifts
Burpees

Beg (135/95)
Int   (225/135)
Adv(315/185)

120517

WOD
AMRAP in 20 minutes of:
7 Thrusters (95/65)
7 Toes to bar
12 Box Jumps (24"/20")