2-19-13

SWOD: Max Deadlift

WOD: 4 rounds

1 minute wallball
1 minute single unders
1 minute sit ups

12-14-13

Repeat from 11-20-12
Skill: max single unders (compare to 9-18 and 11-20)

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

2-12-13

Skill: max box jumps/ step ups

WOD:
With a dumbbell (15 or 25 lb)

15 AMRAP

Right Arm Farmers Walk
10 Goblet Squats
Left Arm Farmers Walk
10 Push Press (5 and 5)

*every time you put your weight down do 5 push ups*

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