5-1-14

SWOD

Max Back Squat

WOD

3 rds

400 m run

15 deadlifts

4-29-14

1.

20 rep max

push press

2.

2min max double unders/ single unders followed immediately by:

3 rounds of

25kb swings

25 burpees

*2scores, double unders and total time*

4-24-14

SKILL:

Handstand push up progressions

WOD:

15 min AMRAP (as many rounds as possible)

5 Burpees

10 sit ups (med ball)

15 squats (goblet)

20 DB dead lift 

4-22-14

Repeat 

1-14-14

:SWOD:

Back Squat

3-3-3-3-3

:WOD:

1-50 box jumps/ step ups for time 

2 min. rest

2-50 pull ups/ ring rows for time

2 min. rest

3-50 kb swings for time 

4-17-14

SKill:

Surprise:)

WOD:

5 minutes to Row 500 meters 

Then complete

15 minute AMRAP

10 Power clean

10 Push Press

20 Over the Bar Jumps

4-15-14

WOD:

100 push ups

100 sit ups

100 squats

100 mountain climbers

**break up however you want

Skill:

Plank hold tabata

Work on mobility 

4-10-14

20 min AMRAP

10 push ups

20 sit-ups

30 squats

40 lateral jumps

Skill:

Power Cleans

4-8-14

Skill:

L Sit (2 min)

WOD:

5 rd

15 toes to bar

10 yard bear crawl

15 sumo deadlift high pull

10 backwards bear crawl

4-3-14

1.

30 Burpees

30 Mountain climbers

30 Thrusters

30 Jumping Jacks

30 KBS

30 Wall Balls

30 Box Jumps/ Step Ups

30 Med ball sit ups

"Time cap"

2.

“cash out”

500 meter row