5-30-13

SWOD:

1x20 front squat

:WOD:
Row 500 meters

10 rope climbs

20 one arm DB Push Press each arm

30 Good mornings 

40 ground to overhead 

Run 400 meters

5-27-13

Buy In:

20 Sit ups

20 KB Swings

20 Good Mornings

WOD:

Every minute on the minute complete

6 knees to elbows

Then burpees until the top of the next minute

Continue until you reach 60 burpees or until 16 minutes

Cash out:

Plank Hold Cool Down

5-23-13

Buy In:

20 Push Ups

20 KB Swings

20 Good Mornings

WOD:

Every minute on the minute complete

6 knees to elbows

Then burpees until the top of the next minute

Continue until you reach 60 burpees or until 16 minutes

Cash out:

Plank Hold Cool Down

5-21-13

SWOD:

Push Press Max 

(10 minutes to establish a max)

:WOD:

6 minutes to complete 400 meter run

Then with remaining time

Max air squats

1 minute rest

6 minutes to complete 400m run

Then with remaining time

Max box Jumps

1 minute rest

6 minutes to complete 400m run

Then with remaining time

Max single unders

**score is total reps**

Will have a back up if it is stormy!!!!

5-16-13

:SWOD:

1x20 unbroken back squats 

:WOD

4 rounds

400 meter run rest exactly 1 min. 

*score is total time*

5-14-13

Skill: 

Wall sits

WOD:

21-15-9

Deadlift

Burpee over bar

5-9-13

SWOD:

Front Squat

WOD:

Fran (one of the girls' WODs)

21-15-9

Thrusters

Pull Ups