12-28-13

Skill: Row 250 M for Time

WOD:
5 minute AMRAP
10 sumo deadlift high pull
10 goblet squats
10 kb swings

Rest 2 minutes

5 minute AMRAP
10 mountain climbers
10 superman
10 step ups

12-26-12

SWOD: max push press

WOD:
AMRAP

10 squats
10 push ups
10 sit-ups

2-21-13

It's a surprise!!!!

Come see what I have planned:)

2-19-13

SWOD: Max Deadlift

WOD: 4 rounds

1 minute wallball
1 minute single unders
1 minute sit ups

12-14-13

Repeat from 11-20-12
Skill: max single unders (compare to 9-18 and 11-20)

WOD:
10 rope climbs
20 kettlebell deadlifts
30 push ups
40 sit ups
50 air squats
60 lateral jumps

2-12-13

Skill: max box jumps/ step ups

WOD:
With a dumbbell (15 or 25 lb)

15 AMRAP

Right Arm Farmers Walk
10 Goblet Squats
Left Arm Farmers Walk
10 Push Press (5 and 5)

*every time you put your weight down do 5 push ups*

2-7-13

Repeat from 11-13-12
:SWOD:
Thrusters (15-65lb)

:WOD:
On the minute complete:
5 burpees then max overhead squat with PVC, repeat until
you reach 150 overhead squats
*20 minute cut off*