2-27-13

Repeat: 7-16-13 (changed run/row)

Chipping Away

40 deadlifts

40 hang cleans

40 DB push press

40 box jumps/ step ups

40 burpees

Row 400 meters

Skill: hollow rocks

2-25-14

Skill:

Plank hold tabata

WOD

2 minutes at each station with 1 min rest between (total score is # of reps)

Rope climb

Squats (goblet)

Sit ups

Push ups (HSPU)

Jumping jacks

2-20-14

Repeat from

5-9-13

WOD:

Fran (one of the girls' WODs)

21-15-9

Thrusters

Pull Ups

Skill:

10 minutes

EMOM

Toes to Bar 10

Hang power snatch 10

2-18-14

SWOD:

dead lift 5x5x5x5x5 at 75%

WOD:

12 minute amrap

12 burpee over med ball (modify burpee)

12 med ball sit ups ( modify sit ups)

2-11-13

7-6-14

Repeat from 9-10-13

:WOD: 

10-9-8-7-6-5-4-3-2-1 Push Press 

1-2-3-4-5-6-7-8-9-10 Goblet squat

Then 

Row 1000 meters 

2-4-13

1.

7 rounds for time

15 Sit-ups

15 Superman

2.

10 min EMOM (every minute on the minute)

even- 10 box jumps

odd- 3 forward rolls or 6 tuck jumps