9-30-14

1.

Push Press

5-5-5-5-5

2.

20 Min AMRAP Of:

3 Hang Cleans 

6 Box Dips 

9 Box Jumps 

27 Jump Rope

9-25-14

Skill:

Burpees to Roxanne

WOD: 

5 stations

2 min at each station 

1 min rest between

Rope Climbs

Med ball sit ups

Front Squat

Jump Rope

DB Thrusters

9-23-14

1.

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

Push Press 

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

Box Jump 

*alternate between movements*

2. 

Run 200 meters

40 ground to overhead

Run 200 meters

9-18-14

WOD for Thursday

SWOD:

Skill 

Shoulder press 

WOD:

3 rounds

9 HSPU

50 grasshoppers 

9 Sumo deadlift high pull with dumb bell 

9-16-14

WOD:

Post Paleo WOD

"Deadlift and run"

Skill:

Sally up

Tabata:

Planks 

9-11-14

WOD: Time Cap

Chipper

100 sit ups

80 lunges

60  push-ups

40 box jumps

20 burpees

10 minute EMOM

10 KB Swings

10 Goblet Squats

9-8-14

For time:

Row 30 calories
30 burpees, jumping over the barbell
30 hang cleans

Then:

EMOM 10 min

10 – V-ups

15- supermans

9-4-13

Repeat from

2-20-14

WOD:

Fran 

21-15-9

Thrusters

Pull ups

Skill:

10 minutes

EMOM

10 over head squat

10 good mornings

9-2-14

1.

snatch grip dead lift

3-3-3-3-3

2.

4 rounds for time

400m run

50 air squats