WOD: 6/24/14

WOD: Kettlebell Skill Practice

 With 16kg KB...

15 Minute Carry (overhead, rack, farmer)

5 HALOS Standing

5 HALOS 1/2 Kneeling

5 Arm Bars 

3 Crooked Arm Bars

1 1/2 TGU with Shoulder and Cervical Rotation each Position

4 TGU's

10 KB Swings

20 One Arm Swings

10 Snatches

10 Push Presses

1/2 kneel HALO

WOD 6/19/14

WOD: "If burpees in puddles are cool, call me Rich Froning," says QP

5-3-1

Power snatch (135/95)

Burpees over bar

Then 

5-3-1

Power clean (135/115)

Burpees over bar

Then

5-3-1

Front squat (135/115)

Burpees over bar

Then 

5-3-1

Front squat (135/115)

Burpees over bar

(Run 100m after each round of 5-3-1)

Beach WOD 6/16/14

WOD: 

5 rounds for time:

200m Run

20 Push-ups

20 Sit-ups

20 Jump Lunges

WOD 6/12/14

WOD: 

5 Pull-ups

10 HR Push-ups

15 Air Squats

12 Deadlifts (115/95)

9 Hang Power Clean (115/95)

6 Jerks (115/95)

WOD 6/10/14

WOD:  Crabby Triceps

15m Bear Crawl

20 Push-ups

15m Crab Walk

20 Squat Jumps

15m Burpee Broadjumps

20 Mountain Climbers

WOD 6/5/14

WOD: 

3 rounds for time:

50 air squats

40 sit-ups

30 push-ups

20 double unders 

In-memory WOD: 6/3/14

WOD: Kenneth W. Wilson

Just say it can't be done...

5 rounds for time

8 Clean & press (95)

8 Pull-ups 

23 Double unders

Kenneth W. Wilson 8/8/23-5/16/14