Friday 2012 06 29


Skill:
Max out Push Press 3 attempts
1.5 mile Run

WOD:

5 min AMREP

Kettlebell Complex

Kettle bell Russian Swing,
KB American Swing,
Power Clean,
Push Press,
Thruster

Thursday 2012 06 28


Skill: Squat Cleans
Over Head Squats 3 Attempts max out.

WOD:

100 SDLHP (45/35)
50 DB Squat Cleans (35/20)
50 WBS (20/14)

For Time

Wednesday 2012 06 27


WOD: 
"Michael"

800 m Run
50 Back Extensions
50 Sit ups
3 Rounds

Tuesday 2012 06 26


Skill: Max out on Back Squats 3 attempts
30 burpees for time

WOD
10 Rounds
10 shoot throughs
15 Push ups H/R
5 Ring Dips
20 Double Unders

Monday 2012 06 25


Skill: Find your 1 RM in 3 attempts of DL and SP

WOD:

7 min AMRAP

5 DL (185/145)
10 Box Jumps (30/24)

Friday 2012 06 22


Skill: DL 321
3-3-2-2-1-1-1

WOD: 

21-18-15-12-10-8-6-4-2

DL (155/115)
Plate Over Head Stationary Lunges (45/25)

Thursday 2012 06 21


Skill: 321 Front Squat
3x5 each leg Pistol


WOD:

9 min. AMRAP

5 OHS (155/115)
15 T2B
30 Elevated Push Ups
50 meter Over head DB Walk(50/35)

Wednesday 2012 06 20


Skill: Tabata L-sit Hold

WOD:

800 m. Run
100 ft Bear Crawl
40 db/kb Thrusters (35/20)
100 ft Bear Crawl
40 Pull Ups
100 ft Bear Crawl
40 1-DB Snatch (35/20)
100 ft Bear Crawl
400 m. Run

For Time

Tuesday 2012 06 19


Strength: 321 Push Press

WOD:
3 rounds/ 1 minute per movement/ with 1 minute rest per round

Box Jumps(24/20)
Push ups Hand Release
Flutter Kicks
KB Sumo deadlift high pull (70/55)

Monday 2012 06 18



Today we start the week at our new and improved location: 
1509 San Patricia,
Pharr, TX 78577

WOD:
Teams of 2

30 Min. AMRAP of:

400 m. Run
Max DL at (135/95)
Max KBS (70/55)
Max Burpees
Max Power Cleans (135/95)

Luis Just Got Barked On

Wednesday 2012 06 06


Skill: No Skill


WOD:

Happy Birthday Luis Galvan From Dog!!!

600 meter Run with DB (50/35)
Then.... 6 rounds of:

19 1-arm db Thruster (50/35)
6 Burpee box Jump (30/24)
9 DB Manmaker Snatch (50/35)


Then finish with:
430 Flutter kicks with DB (50/35)

Tuesday 2012 06 05


Skill: Tabata Handstand Hold

WOD:
800 meter Run
200 Back Squats (75/45)

For Time

Monday 2012 06 04

Skill:
DL 3-3-3-3-3

WOD:

"D.T."

5 Rounds

DL (155/105)
Hang Power Clean (155/105)
Push Press (155/105)