6-11-15

1.

1000m row

then

2.

5 rounds

20 medball sit ups

10 pull ups

(this is one continuous effort. score #1 is row time #2 is total time of both) 

6-9-15

1.

“Helen”

3 rounds 

400 meter run

21 kb swings

12 pullups

2.

Work on your goal 

6-4-15

1.

 Pause front squat 

Work up to a  1 RM in 10 reps or less.

2.

40 pull ups for time

3.

3 rounds

20 floor press

10 burpees

20  air squats

6-3-15

1.

20 mins to establish 1RM squat

2.

"Jump and swing"

50 lb swings 

50 box jumps

(10 min cap)

Athletes may partition reps however they want. 

5-28-15

1.

8 min emom

3 hang (mid thigh)squat snatches (don't have to be touch and go)

2.

4 rounds 

60 single unders

30 walking lunges (holding a plate if possible) (no plate if you need to use hands to help getting up from lunge)

15-KB swings 

rest 1 minute

5-26-15

1/2 Murph

Run 1/2 mile

50 pull ups

100 push ups

150 squats

Run 1/2 mile

Work on anything you need to if time after wod

5-20-15

Repeat from March 19th

10 RD

10 ground to overhead with plate

20 weighted lunges with plate

Time cap at 15:00

2.

4 rounds of

200 meter sprint

2 minute rest