Apr 30, 2013

5-1-13 WOD

8 Min AMRAP

10 KB Snatches alt hands
3 Turkish get ups L
3 Turkish get ups R
10 KB OH lunges

Challenge on end KB Turkish get ups for quality/weight.

Apr 28, 2013

4-29-13 WOD

Helen
3 rds

400 M run
21 KB swings 53/35
12 Pull-ups

Challenge- Lean and rest planks (top of push ups) for time

Apr 25, 2013

4-26-13 WOD

10 RDS
15 deadlift 135/95
15 push ups

Challenge:
 bench press/weighted push ups 2-2-2-2-2

Apr 24, 2013

4-25-13 WOD

Snatch
3-3-3-3-3-3-3

Challenge
Snatch progression

Apr 23, 2013

4-24-13 WOD

5 rds
400 M run
25 DU's
15 Wall balls

challenge
tabata sit ups

Apr 22, 2013

4-23-13 WOD

10 min AMRAP
10 OHS 115/75
15 box jumps
10 T2B

challenge:
work on Hand stand walks/ Hand stand progession for 10 min

Apr 21, 2013

4-22-13 WOD

500 M row buy in
then:
21-15-9
HSPU
supine ring pull ups

Challenge
1-1-1-1-1-1-1 back squat

Apr 18, 2013

4-19-13 WOD

3 rds
10 power snatches 95/65
1 min plank
15 wall balls 20/16
1 min side plank, switch sides 30 sec through
10 SDHP 95/65
5 fwd rolls

Challenge: L sit for time

Apr 17, 2013

4-18-13 WOD

7 Min burpees (gotta love em)

Challenge:
100 M tire flip
100 M Partner Wheel barrow

Optional- you also have a choice of doing Heather Birds birthday WOD
Dirty Thirty!

Apr 16, 2013

4-17-13 WOD

Parries supper chipper
500 M row
25 back squat 95/65
200 M KB farmer carry 53/35
25 box jump 24/20
25 Lateral jumps over bar
25 OH lunge 45/25 plates
25 push ups
25 pull ups
25 sit ups
25 med ball slams
5 accents on rope

Skills: rope climb technique

Apr 15, 2013

4-16-13 WOD

15 min AMRAP
800 M run buy in.
5 T2B
10 Air squat
15 lunges
20 DU's

Challenge:
chin over bar hold for time. overhand grip.

Apr 14, 2013

4-15-13 WOD

5 rds
15 dead lift 135/95#
12 Hang Clean 135/95#
9 front squat 135/95#
6 Push jerk 135/95#

Challenge: partner carry 400 M rest as needed try to pick someone around the same weight, after first 400M partner switches.

Apr 11, 2013

4-12-13 WOD

6 Min AMRAP
5 Deadlift 225/185 Scaled 185/135
10 Kettlebell Thrusters (switch hands)
15 Med ball slams 20/14

Challenge: Handstand hold for time.

4-11-13 WOD

For time:

21-18-15-12-9-6-3

Burpee box jumps 24/20
push ups
DU's

Challenge: Dynamic push ups for height
Scaled, 1 min max push ups

Apr 9, 2013

4-10-13 WOD

5 k run for time depending on weather 5 k row for time

Challenge: 3-3-3-3-3-3-3 Turkish get-ups

4-9-13 WOD

12 min AMRAP

15 Hang Clean 115/85
15 sit ups
15 Wallballs 20/14
15 Kettle bell swings 53/35

Challenge: 500 M row for time.

Apr 7, 2013

4-8-13 WOD

Vanessa B-day WOD:
 3 rds
200M run
27 deadlift 165/95
27 Double unders
27 pullups

Challenge:
27 HSPU'S FOR TIME

Apr 5, 2013

3-5-13 WOD

800m run buy in
3 rounds
5 burpees
100 single unders
500m row buy out

Challenge:
Straight leg dead lft 3x10

Apr 2, 2013

4-3-13 WOD

Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-up

Challenge:
tabata air squats

Apr 1, 2013

4-2-13 WOD

5 rounds
10 pull ups
20 push up
30 sit ups
40 Du's

Challenge:
Max strict pull ups