10-1-13

SWOD:

Clean and Jerk

WOD:

20 min AMRAP

10 HSPU

10 box jump overs

10 sit-ups

9-26-13

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull, (Reps)
Box Jump/ step ups , 20" box (Reps)
Push-press, (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

9-24-13

Compare to: 3-28-13 

SWOD:
Hang Power Clean (do not max, use this as a skill)


WOD:
20 min AMRAP

1 hang power clean (use 35 pounds or what you used before)
10 Burpees
Run 200 m

9-19-13

Skill: cartwheels

WOD:

5 rounds

10 Ground to Overhead w Plate

Walking Lunge (30ft)

20 Lateral Hops

Bear Crawl Back

9-17-13

:SKILL:

10 Handstand Push ups or 20 progressions(head to ground)

:WOD:

21-15-9

Wall Ball

Pullups/ ring rows 

9-12-13

P:WOD:

Post Paleo WOD

7 min. AMRAP look at old score **

20 burpee box jumps 

20 deadlifts 

20 pull-ups 

Then

10 rounds

10 sit ups

10 supermans

9-5-13

Skill: 

Max unbroken single unders

WOD:

25 burpees

5 box jumps

20 burpees

10 box jumps

15 burpees

15 box jumps

10 burpees

20 box jumps

5 burpees

25 box jumps

Bring a friend! 

9-3-13

Skill: 15 HSPU (progressions... Goal is to get her to touch the ground)

WOD:

Run 200 m

4 Front Squat

Run 200 m

8 Front Squat

Run 200 m

12 Front Squat

** must clean to get to front squat position

** heavier weight on front squat