3-28-13

SWOD:
Hang Power Clean


WOD:
20 min AMRAP

1 hang power clean (35lb)
10 Burpees
Run 200 m

3-26-13

Skill: max pull ups (unbroken)

WOD:
Row 400 m
Run 400 m
Bear crawl 40 feet

3-21-13

SWOD:
Thruster

WOD:
16 min AMRAP

10 ground to overhead w/ plate
15 sit-ups
20 mountain climbers

3-19-13

Happy Bday to someone special!

Skill:
Plank Holds

WOD:
4 Rounds
200 M run
20 overhead squats
10 one arm db push press (5 each arm)

3-14-13

Skill:
200 m run

WOD:
7 rounds
5 rope climbs
10 sit ups
10 box jumps
10 burpees
10 air squats
10 kb dead lifts

3-12-13

:SWOD:
Front Squats

:WOD:
4 rounds for total working time:
100m Run
15 HR Pushups
10 Wall Ball

3-7-13

SWOD: Med Ball Power Clean (As many unbroken)

WOD:

2 Minutes at Each Station with 1 Minute Between Stations Rest

Row (For calories)

Sit-Ups

Step-Ups/ Box Jumps

Jump Rope

KB Deadlift

Handstand Push-Ups (modify)