6-18-13

:SWOD:

Front Squats 

1x10

1x6

1x4

1x2

:WOD:

4 rope climbs

40  lunges (alternating)

40 plate ground to over head (10/15)

40 push ups

40 sit ups

400 meter run

Time capped WOD

6-13-13

SWOD/ Skill:

Snatch

WOD:

Then

21-15-9

Burpee Box Jumps

Dips

Cash Out: 

Run :)

6-11-13

Repeat from:

1-3-13

SWOD: 
Max Pull Ups with band

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

6-6-13

Repeat from 12-4-12

:SWOD:
Power Clean Max

: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 

6-4-13

Skill: Max Dips

Using a band if needed complete max dips on bar

WOD:
50 Sit-Ups
Run 1 mile (to Presbyterian Church Sign) or 400 m run 4 times (Army House)
50 Supermans

Bullet Proof Shoulders

5-30-13

SWOD:

1x20 front squat

:WOD:
Row 500 meters

10 rope climbs

20 one arm DB Push Press each arm

30 Good mornings 

40 ground to overhead 

Run 400 meters

5-27-13

Buy In:

20 Sit 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