Tuesday February 25, 2014

Wod - For time: 50 Double Unders
                           15 Pullups 
                           40 Double Unders
                           12 Pullups
                           30 Double Unders
                             9 Pullups
                           20 Double Unders
                             6 Pullups
                           10 Double Unders
                             3 Pullups

3x10 Reverse Hypers

3x15 Hollow Rocks

Monday February 24, 2014

Wod - For time: 35 Hang Power Cleans 33#
                           50 Push Press 33#
                           65 Back Sq 33#

3x10 each of: Tricep Ext
                       GHD situps
                       Hip Ext

Friday February 21, 2014

Deadlifts 8x2 standing on 25# plate 95#

Wod - For time: 50 Alt lunges 55#
                           35 Push Press 55#
                           20 HSPU

3x10 each Reverse Hypers and GHD situps

Thursday February 20, 2014

Wod - Mini CINDY: 10 min AMRAP: 5 Pullups
                                                           10 Push Ups
                                                           15 Air Squats

3x500m Rows for time - each row starts every 4 minutes

3x15 GHD situps

Tuesday February 18, 2014

Set 1RM Power Clean

Wod - 12 min AMRAP: 300m Row
                                         30 Double Unders
                                         15 Push Press 65#

25 KTE

Monday February 17, 2014

5x5 Front Squats 

Wod - 5 Diamond Pushups

           10 Deadlifts 95#

           15 Sit ups

3x10 Tricep Ext

Tuesday February 11, 2014

5x5 Deadlifts - start at 60% 1RM then add 10# each set

Alternating double tabata - Thrusters 45#
                                            KB swings 36#

25 KTE

Monday February 10, 2014

6x5 Front Sq

3min AMRAP: pullups
rest 2 min
3min AMRAP: Double Unders
rest 2 min
3min AMRAP: Squat Cleans 55#
rest 2min
3min ARMAP: HRPU

3x10 Hip Ext.

Saturday February 8, 2014

For time: 15 Front Squats 65# 5 Rope Climbs
                12                             4
                  9                             3
                  6                             2
                  3                             1

Friday February 7, 2014

30 Snatches for time: 55#

rest 5 min

30 OHS for time: 55#

50 GHD situps for time

Thursday February 6, 2014

Work on Ring dips

Wod - 10 min AMRAP: 10 Thrusters 45#
                                         5 Deadlifts 95#

3x10 each: Hip Ext
                  Box HSPU
                   Good Mornings

Tuesday February 4, 2014

Skill - Pistols

Death by Power Snatch - 2 the 1st min 4 the 2nd 6 the 3rd until failure - 55#, note the reps go up by 2 each rd

Wod - 7min AMRAP: 5 pullups
                                    10 Airsquats

30 diamond pushups

50 abmat situps

Monday January 3, 2014

EMOM for 8 min: 5 Power Cleans 85#

30 Front Squats for time 75#

Wod - 15-12-9 reps for time: KB Swings 44#
                                               Burpee Box Jumps Overs 20"

30 T2B