4-30-13

Skill: handstand push up

WOD:

Using the same weight:

10 rounds

10 goblet squats
Waiters walk (right hand there/ left hand back)
10 sumo Deadlift high pull
Farmers carry (right there/ left back)

Finish with 100 jumping jacks

4-25-13

SWOD:
Max Push Press with 15 lb dumbbells (without stopping)

WOD:
Row 1000 meters
45 Thrusters (15-65 lb)
20 Burpees

4-23-12

Skill: rope climbs

WOD:
Helen

3 rd
400 meter run
21 KB swings
12 Pull Ups

4-18-13 order those t-shirts if you want one

SWOD:
Power Clean

WOD:
15 min AMRAP
3 Deadlift
3 Burpee Box Jump (step up)
Run 100 m
6 Deadlift
6 Burpee Box Jump
Run 100 m
9 Deadlift
9 Burpee Box Jump
Run 100 m
12-15-18

4-16-13

WOD #1:
Baseline (look back at old baseline time)

Row 500 m
40 air squats
30 sit ups
20 push ups
10 pull ups

Rest 5 minutes

WOD #2
30 wall ball

4-11-13

Skill: surprise!!

WOD:
3 minutes at each station
DB Deadlift
KB swing
Goblet squat
Dips
Box jumps (over the box)

4-9-13

SWOD:
Backsquats (3x5)

WOD:

3 rounds
6 hang power cleans
9 box jumps
12 knees to elbows
Run 200 meters

4-4-13

SWOD:
Push Jerk


WOD:
12 min AMRAP

Complete 300 single unders
7 deadlifts
25 Burpees

4-2-13

SWOD:
Push Jerk (3x5)

WOD: 5 rounds
rest exactly 1 min between rounds

“Barbara-ish"
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats