12-6-12

:SWOD: deadlift 3x5 (65,75,85%)
:WOD:
21-15-9
Deadlifts
Pull-Ups

12-4-12

:SWOD:
shoulder press 3x5 (65,75,85%)

:WOD:
Row 500 meters
30 front squats
40 single unders
30 dips on plyo box
40 single unders
30 push-ups
40 single unders
30 burpees

11-30-12

At Home WOD:

Run 2 miles

11-29-12

Skill: L sits

WOD:

6 stations
Weighted walking lunge
Dumbbell push press
Box jumps
Jumping jacks
Ring rows
Rest

Spend 1:15 at each station for 3 rounds
Score is total reps

11-27-12

SWOD:
Squat Clean 3x5 (40.50,60%)

:WOD:
30 burpees
50 sit-ups
50 superman
20 burpees
25 sit-ups
25 superman
10 burpees
15 sit-ups
15 superman

At home WOD 11-21-12

compare to 9-21
At Home WOD:
10 burpees
20 squats
30 sit ups
40 walking lunge
50 supermans

11-20-12

Skill: max single unders (compare to 9-18)

WOD:
10 rope climbs
20 kettlebell deadlifts
30 push ups
40 sit ups
50 air squats
60 lateral jumps