1-23-14

Repeat from 12-14-13

Skill: max single unders 

WOD:
10 rope climbs
20 kettlebell deadlifts (35 or 53 lb)
30 push ups (hand release)
40 sit ups
50 air squats
60 lateral jumps (over crack in mats)

1-21-14

Tuesday 1/21/14

:WOD:

9 min AMRAP

10 Box jumps/ step ups

10  Pull-ups / ring rows

20 KB swings 

20 Push-ups 

Rest exactly 5 minutes 

Then

:SWOD: (after wod)

10 mins to Establish 5 rep max

Back squat. 

1-16-14

:SWOD:

Hang Cleans

3-3-3-3-3

Or get your max

:WOD:

1000m row

3 rounds

20 ground to overhead w/ plate

30 medball sit ups

40 weighted lunges 

1-14-14

:SWOD:

Back Squat

3-3-3-3-3

:WOD:

1-50 box jumps/ step ups for time 

2 min. rest

2-50 pull ups/ ring rows for time

2 min. rest

3-50 kb swings for time 

1-8-14

Repeat from 1 yr ago (1-8-13)

SKILL:
25 Pull ups/ Ring Rows

:WOD:
5 rounds
20 Gym sprints
20 Burpees

Plank holds if time allows

1-7-14

Repeat WOD from 1-15-13

Look at your old score and weight on KB

Skill: Thrusters

WOD:
30 wall ball
30 push ups
30 kb swings
30 sit ups
30 box jumps/ step ups
30 toes to rings/ knee ups

1-2-14

Skill:

Max Front Squat

WOD: for a total score 

2 min amrap Jumping Jacks

Rest 1 min

2 min amrap Air Squats

Rest 1 min 

2 min amrap sit ups

Rest 1 min

2 min mountain climbers