5-29-14

Skill:

Push press

WOD:

5 rds

80 single unders

30 sit ups

20 kb swings 

5-27-14

**if you are doing the Paleo Challenge your weigh in and post Paleo WOD will be in Thursday, June 5th**

1.

3 attempts to accumulate max time hanging from pull-up bar. *8minute time cap*

2.

8 Rounds

10 alternating one arm dbThrusters 

Run 100 meters

5-22-14

SWOD:

Practice kettle bell swings and review technique

Then:

Max unbroken kettlebell swings 

WOD:

15 minute Cindy

5 pull ups

10 push ups

15 squats

Cash out:

Mobility: use roller and 

roll lower back for one minute 

Back of each leg for one minte

5-19-14

Warm Up

Row 500 m

50 mountain climbers 

WOD:

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

HSPU

1 arm db snatch

Med ball clean

Box jumps

5-15-14

Skill:

Rope Climb

WOD

Pre paleo wod

7 minute amrap

20 burpee box jump

20 dead lifts (95/135)

20 Pullups

5-13-14

1.

For time

50 med ball sit ups

50 hollow rocks

2.

21-15-9

hang power cleans(135/95)

burpees

5-9-14

WOD: 

Row 400 m

40 deadlifts

40 hang cleans

40 DB push press

40 box jumps/ step ups

40 sit ups

Skill:

Mobility work