10/01/13 WOD

Tuesday
10/01/13

6 rounds for time of:
Run 400 meters
25 Burpees

"Power"

Front Squats
5-5-5-5-5

09/30/13 WOD

Monday
09/30/13

For time, 21-18-15-12-9-6 and 3 rep rounds of:
 Walking lunge steps
 95/65 pound Barbell thruster
 Pull-ups
 Knees to elbows

"Power"
Push Press
5-5-5-5-5

09/27/13 WOD

Friday
09/27/13

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

09/26/13 WOD

Thursday
09/26/13

"Fran"

21-15-9 Reps

Thrusters (95lb/65lb)
Pull-ups


"Power"
Push Jerk 5-5-5-5-5 reps

09/25/13 WOD

Wednesday
09/25/13

For time:
Run 800 meters
Snatch, 30 reps 95lb/65lb
Run 800 meters


"Power"

5-5-5-5-5
Power Clean

09/24/13 WOD

Tuesday
09/24/13

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115/75 pound Overhead squat, 25 reps
50 Toes-to-bar
185/115 pound Overhead squat, 10 reps
...
"Power"

Back Squat
5-5-5-5-5See More

09/23/13 WOD

Monday
09/23/13

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots
15 Kettlebell swings

"Power"
5-5-5-5-5
Deadlifts

Tues 09/10/13 "Barbara"

Tuesday
09/10/13

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats