2-20-14

Repeat from

5-9-13

WOD:

Fran (one of the girls' WODs)

21-15-9

Thrusters

Pull Ups

Skill:

10 minutes

EMOM

Toes to Bar 10

Hang power snatch 10

2-18-14

SWOD:

dead lift 5x5x5x5x5 at 75%

WOD:

12 minute amrap

12 burpee over med ball (modify burpee)

12 med ball sit ups ( modify sit ups)

2-11-13

7-6-14

Repeat from 9-10-13

:WOD: 

10-9-8-7-6-5-4-3-2-1 Push Press 

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

Then 

Row 1000 meters 

2-4-13

1.

7 rounds for time

15 Sit-ups

15 Superman

2.

10 min EMOM (every minute on the minute)

even- 10 box jumps

odd- 3 forward rolls or 6 tuck jumps

1-30-14

We will do the WOD that was scheduled for Tuesday.

1-28-14

SWOD:

Clean and Jerk 3x3x3

WOD

Diane

21-15-9

Dead lifts

Handstand push-ups