Thursday 2013 02 28

Skill: 3x 60 sec Hand Stand Hold

Tabata hold at bottom squat


WOD:
400 meter Walk w/KB over head (left arm) 53/35
100 KB Swings
400 meter Walk w/KB over head (right arm) 53/35
For Time


(Penalty for stopping is 5 burpees per stop at the end of wod)

Wednesday 2013 02 27

WOD:

5-4-3-2-1
DL (315/255)
Burpee over Bar
-100 meter Sprint

5-4-3-2-1
Cleans (225/155)
Burpee over Bar
-300 meter Sprint

5-4-3-2-1
Thrusters (135/95)
Burpee over Bar
-400 meter Sprint

For Time

2013 02 26

Skill: STRETCH

WOD:

50 Box Jumps (24/20)
40 Push ups H/R
50 Back Squats(75/45)
40 Burpees
50 Push Press (74/45)
40 WBS (20/14)
50 Hang Cleans (75/45)
40 MB Cleans (20/14)
50 Box Jumps (24/20)

For Time.

30 Minute Cut off time.
burpees if dont finish.

Monday 2013 02 25

Monday 2013 02 25

Skill: 

5x5 OHS

WOD:

6 Rounds for time

30 ft DB Farmers Carry (50/35)

30 ft OH Plate Alt. Lunges (45/25)

30 MB Sit Ups (20/14)

Friday 2013 02 22

Friday 2012 02 22

WOD:

50 Wall Walks

(Every 2 minutes do 10 Squats)

Thursday 2013 02 21

Thursday 2013 02 21

Skill: 3x3 FS and BS

WOD: Team of 2

300 Abmat Sit ups

100 1-DB Snatch (35/20)

50 Push ups H/R

2013 02 19

Tuesday 2013 02 19

Skill:
5x5 Push Press

WOD:
 50 Push Press (85/65)
50 OH Bar alt. Lunges(85/65)
800 meter Run

For Time

Friday 2013 02 07

Friday 2013 02 07

Skill:
10x2 Strict Pull ups

WOD:
Team of 2

100 Clean & Jerks (115/85)

One athlete working at a time.

Find your weakness and make it your ------!