2-7-13

Repeat from 11-13-12
:SWOD:
Thrusters (15-65lb)

:WOD:
On the minute complete:
5 burpees then max overhead squat with PVC, repeat until
you reach 150 overhead squats
*20 minute cut off*

1-31-13

:SKILL:
Review Back Squat

:WOD:
30 back squats
then
3 rounds of
20 burpees
50 jumping jacks
20 sit ups

Cash Out:
Plank Tabata

1-30-2013

Skill:
5x3
Pick a weight that's challenging
Power Clean

WOD:
Baseline
Row 500 meter
40 squats
30 sit ups
20 push ups
10 pull ups

1-24-13

Skill:
Tuck Sits

WOD: Tabata Fun
(Each station for four minutes)
Step Ups/ Box Jumps
Sit ups
Supermans
Air squat
Push Ups

1-22-2013

Skill/ WOD #1:
500 M Row for time


WOD: Compare to October 25th, 2012

10 minute AMRAP of
3 Thrusters
3 Pull-ups
6 Thruster
6 Pull-ups
9 Thruster
9 Pull-ups
12 Thruster
12 Pull-ups
15 Thruster
15 Pull-ups
If you complete the round of 15, go on to 18 If you complete 18, go on to 21
etc.

**Can sub jumping pull-ups on rings**

1-10-13

:SKILL:
Flutter Kicks
Knees to Elbow Plank
Jack Planks

:WOD:
3 rounds for time:
50m Waiters Walk
40 Sit-ups
50 m Waiters Walk
40 Good Mornings

1-3-13

SWOD:
Max Power Clean

WOD:
20 Rounds
5 squats
5 push ups
5 sit-ups