7-16-13

Chipping Away

40 deadlifts

40 hang cleans

40 DB push press

40 box jumps/ step ups

40 burpees

Run 400 meters

7-11-13

SWOD:

Shoulder Press Max from Rack

WOD:

5 Rounds

Run 200 m

20 Ground to Overhead w/ plate

10 Goblet Squat w/ same plate

7-9-13

Buy In:

(Not for time)

2 rounds

10 pull ups (band or rings)

40 single unders

WOD: (will need to stagger the start according to rowers, be sure to check your start time)

Row 750 m

Then

4 rounds

30 Mountain Climbers

15 KB swings (may need to share weights)

Time Cap: 15 minutes

7-2-13

Bring a Friend Night!

Skill:

Wall Sit (2 min)

Plank Hold (2 min)

WOD: 

15 min AMRAP

Run 200 m

50 Jumping Jacks

40 Superman

30 Squats

20 Sit Ups

10 Push Ups

6-27-13

Skill: L Sit (2 minute combined time)

WOD:

5 rounds

20 DB Push Press

Bear Crawl 80 ft

20 Sumo Deadlift Highpull

Bear Crawl 80 ft

6-25-13

Skill:

Row 500 m for time

WOD: 

5 rounds

5 wall ball (10 or 16 lb)

10 deadlift (35-65 lb)

20 sit ups

Bullet Proof Shoulders

6-20-13

SWOD:

Overhead squat 10-8-6-4-2

WOD:

3 Rounds

25 KB Swings

25 Burpees

**10 min time cap**

Cash out:

200 m repeat