7-1-14

WOD #1

40 over the bar burpees

30 powercleans

20 over the bar burpees

10 powercleans

WOD #2

Row 1000 m for time

6-26-14

Repeat 

6-24-14

1.

Squat Clean 

2.

6 rounds

5 power clean (heavy)

Run 200m

6-19-14

WOD

65x Squats
55x Sit ups
45x Burpees

35x Box Jumps
25x Wall Ball
15x Toes to bar

SWOD:

Practice Snatch

6-17-14

1.

10 min emom

Even- ring rows/ pull ups (10 max)

Odd- 15 push ups

**switch and let some do even and odd opposite**

2.

For Time:

30-20-10

Kettlebell Swing 

Handstand Push Up (wall or box)

*15 min cap*

6-12-14

1.

SWOD

 Dead lift 5-3-1

as heavy as possible

2.

“I Love My Bumper Plate”

5 rounds:

15 Burpees jumping on plate

20 sit ups with plate

25 squats hugging plate 

6-10-14

:WOD:

400 meter run

40  lunges (alternating)

40 plate ground to over head (10/15)

40 push ups

40 sit ups

400 meter run

Skill:

Rope climbs

6-5-14

1.

Post paleo wod

7 minute amrap

20 burpee box jump

20 dead lifts (95/135)

20 Pullups

2.

shoulder press

10x5

6-3-14

5rds

Hang power clean on timer

WOD

Fran

21-15-9

Thrusters

Pull ups