Friday, May 31, 2013

130531

WOD
1000m Row
------------------
3 rounds of:
15 Thrusters (95/65)
20 KB Swings (24kg/16kg)
-------------------
100 Double Unders

Thursday, May 30, 2013

130530

WOD
AMRAP in 15 minutes of:
7 Overhead Squats (95/65)
9 Knees to Elbows
12 Box Jumps (24/20)

Wednesday, May 29, 2013

130529

WOD
AMRAP in 12 minutes of:
1 Push Press
1 Pull-up
3 Push Press
3 Pull-ups
5 Push Press
5 Pull-ups

Beg (95/65)
Int   (135/95)
Adv(165/105)

Tuesday, May 28, 2013

130528

WOD
3 rounds of:
15 DB Snatch (R)(55/35)
10 Ring Dips
15 DB Snatch (L)(55/35)
10 Ring Dips

Monday, May 27, 2013

130527

WOD
3 rounds of:
400m Run
20 Toes to Bar
50 Squats

Friday, May 24, 2013

130524

WOD
AMRAP in 15 minutes of:
5 Deadlifts
10 Burpees
20 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/185)

Thursday, May 23, 2013

130523

WOD
21-18-15-12-9-6-3
Box Jumps (24/20)
Pull-ups

Wednesday, May 22, 2013

130522

WOD
5 rounds of:
12 Deadlifts
9 Hang Power Clean
6 Front Rack Lunges
3 Push Press

Beg (95/65)
Int   (115/75)
Adv(135/95)

Tuesday, May 21, 2013

130521

WOD
5 rounds of:
AMRAP in 3 minutes of:
5 Med Ball Cleans
7 Push-ups
9 KB Swings (24kg/16kg)

1 min. rest between AMRAP's

Friday, May 17, 2013

130517

WOD
3 rounds of:
1 min Row (cal)
30 sec rest
1 min Burpees
30 sec rest
1 min Pull-ups
30 sec rest

Thursday, May 16, 2013

130516

WOD
AMRAP in 15 minutes of:
6 Thrusters
12 Sit-ups
200m Run

Beg (65/45)
Int   (95/65)
Adv(115/75)

Wednesday, May 15, 2013

130515

WOD
4 Rounds of:
25 Wall Ball (20/14)
15 Toes to Bar
40 Double Unders

Tuesday, May 14, 2013

130514

WOD
AMRAP in 10 minutes of:
5 Hang Clean and Push Press
10 Pull-ups

Beg (75/55)
Int   (115/75)
Adv(155/100)

Friday, May 10, 2013

130510

WOD
10,9,8,7,6,5,4,3,2,1
Front Squats
Pull-ups
20 Double Unders between rnds

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

Thursday, May 9, 2013

130509

WOD
AMRAP in 15 minutes of:
10 KB Swings (24kg/16kg)
25m Waiter Carry (R)(24kg/16kg)
10 Burpees
25m Waiter Carry (L)(24kg/16kg)

Wednesday, May 8, 2013

130508

WOD
7 rounds of:
5 Deadlifts
7 Box Jumps
100m Run

Beg (135/95)
Int   (225/135)
Adv(275/185)

Tuesday, May 7, 2013

130507

WOD
"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats

Monday, May 6, 2013

130506

WOD
AMRAP in 10 minutes of:
5 DB Thrusters (50/30)
5 Knees to Elbows
7 DB Deadlifts (50/30)

Friday, May 3, 2013

130503

WOD
21,18,15,12,9,6,3
Overhead Squats
Push-ups
Wall Ball (20/14)

Beg (65/45)
Int   (95/65)
Adv(115/75)

Thursday, May 2, 2013

130502

WOD
AMRAP in 12 minutes of:
10 KB Swings (24kg/16kg)
5 Burpees
20 Double Unders

Wednesday, May 1, 2013

130501

WOD
10,9,8,7,6,5,4,3,2,1
Power Clean
Toes to Bar
* 100m run between rounds

Beg (95/65)
Int   (135/95)
Adv(165/105)