8-29-13

SWOD:

Max Dips with a band (beat old score)

WOD:

Compare to 6-4-13

50 Sit-Ups
Run 1 mile (to Presbyterian Church Sign) or 400 m run 4 times (Army House)
50 Supermans

8-27-13

:SWOD:

15 Tire fips (not for time)

:WOD:

"Barbara-ish"

Four rounds, each for time of:

10 Pullups

15 Pushups

20 Situps

25 Squats

8-22-13

Skill: 

Plank holds

:WOD:

3 rounds 

2 min AMRAP 

single unders

1 min rest after each round

Score is total single unders

Then 

3 rounds 

2 minute AMRAP

One arm alternating db/kb shoulder to overhead (you pick weight)

1 min rest after each round

Score is total #

8-20-13

Skill: Kipping

WOD: 2 Rounds
2 minutes Row for Calories

2 minutes Med Ball Sit-ups 
2 minutes of Dumbbell Deadlift 
2 minutes of Hang Power Clean 
2 minutes of Rope Climb 

8-15-13

If you haven't done this, do:

P:WOD:

Pre paleo wod ******

7 min. AMRAP

20 burpee box jumps (20')

20 deadlifts (95/135)

20 pull-ups 

If you did this on Tuesday, then you do:

7 min AMRAP

Row 250 m

25 sit ups

25 squats

Then everyone will: SWOD

5-5-5-5-5 (use same weight)

Power Clean (no more than 65lb)

8-13-13

P:WOD:

Pre paleo wod ******

7 min. AMRAP

20 burpee box jumps (20')

20 deadlifts (95/135)

20 pull-ups 

:SWOD:

To be done AFTER WOD

Front squats

5-5-5-5-5

8-8-13

Thursday 8/8/13

:Technique work (LIGHT LOAD):

Good mornings

10-10-10

:WOD:

10 min AMRAP

20 grasshoppers

7 toes to bar

8-6-13

SWOD:

Backsquat Max

WOD:

3rds

3min AMRAP

20 thrusters w/ plate

10 1 arm DB snatch (alternating)