5-23-13

Buy In:

20 Push Ups

20 KB Swings

20 Good Mornings

WOD:

Every minute on the minute complete

6 knees to elbows

Then burpees until the top of the next minute

Continue until you reach 60 burpees or until 16 minutes

Cash out:

Plank Hold Cool Down

5-21-13

SWOD:

Push Press Max 

(10 minutes to establish a max)

:WOD:

6 minutes to complete 400 meter run

Then with remaining time

Max air squats

1 minute rest

6 minutes to complete 400m run

Then with remaining time

Max box Jumps

1 minute rest

6 minutes to complete 400m run

Then with remaining time

Max single unders

**score is total reps**

Will have a back up if it is stormy!!!!

5-16-13

:SWOD:

1x20 unbroken back squats 

:WOD

4 rounds

400 meter run rest exactly 1 min. 

*score is total time*

5-14-13

Skill: 

Wall sits

WOD:

21-15-9

Deadlift

Burpee over bar

5-9-13

SWOD:

Front Squat

WOD:

Fran (one of the girls' WODs)

21-15-9

Thrusters

Pull Ups

5-7-13

Repeat from 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)

5-2-13

Bring a Friend Night!!!

Skill:
Plank Holds

WOD:

15 min AMRAP
20 sit-ups
20 supermans
20 mountain climbers
200 m run

Cash Out:
Wall Sit