7-9-15

#1

Roxanne

#2

5 rds

5 push ups

10 KB swings

15 goblet squats

#3

Work on skill

My Nephew Wade

7-7-15

7-2-15

1.

20 mins to go as heavy as possible on the following complex

Deadlift

Hang Squat clean

Front squat 

split jerk

2.

50 sit ups for time

3. 

50 push ups for time 

6-30-15

1.

Back Squat

5x5

2.

3 rounds

25 Wall Ball Shots

400 m run

6-25-15

5-7-15 Repeat 

SWOD: Deadlift 3x5

WOD: 20 min AMRAP Teams of Two
Team Member holds Med Ball while other team member works Team members alternate exercises

5 Thrusters
10 Mountain Climbers
15 Kettlebell Swings

6-23-15

1.

3 rounds

800m run

30 hang power cleans

30 burpees

6-18-15

Wod #1

7 min amrap

Burpees

Then

Wod #2

3 rds

Row 250 m

Rest 4 minutes