7-25-13

SWOD:

Review Push Jerk

5x3

WOD: 

Run 800 meters

Then 3 rds

5 pull ups

5 thrusters (no heavier than 45 lb)

Run 400 meters

Time cap 20 minutes

7-23-13

SWOD:

Max KB swings w/ 15 or 25 lb

WOD:

10-9-8-7-6-5-4-3-2-1

Box jump over

Dips (on dip bars with bands/ can do from box if needed)

7-18-13

Skill:

Handstand push ups/ plyo box push ups

WOD:

3 minutes at each station 

(1 min between each station)

**Total reps is score**

Wall Ball

Med Ball Sit Ups

Goblet Squats (15 lb)

Row for Calories

Push Ups

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