WOD 8/26/14

WOD: Welcome back Belle

15 min AMRAP

30 Double Unders

15 ODS (75/BW)

100m Farmers Carry, 50ea Arm

WOD 8/21/14

WOD: most boring run

30min hill run

100 squats

WOD 8/19/14

WOD: Tribute to LeSean McCoy

Bear Complex Day

Clean, Front Squat, OH Press, Back Squat

7 Reps, 5 Rounds, Attempt unbroken

Increasing resistance each round

"the mark of the bear"

WOD 8/12/14

WOD: Painted Door Intermission

For time:

10-9-8-7-6-5-4-3-2-1

Air Squats

Push-ups

KB Swings (50)

Toes to Bar

WOD 5/10/14

WOD: Willepalooza 2014

5 Rounds for Time:

10 OH Lunge walk (95/25)

20 Sit-ups

30 Double Unders

WOD 8/7/14

WOD: Kettlebells

Warmup:

TGU skill work

2 TGU's per side with shoulder rotations at each position

5 1/2 kneel KB windmills per side

______________________________________

7 Rounds for time:

5 KB Snatch Left

5 KB Snatch Right

15 Push-ups

25 Double Unders

WOD 8/5/14

WOD: Distant battle with lots of variables

21 Pullups

21 Situps

100ft lunge walk

18 Pullups

18 Situps

100ft lunge walk

15 Pullups

15 Situps

100ft lunge walk

12 Pullups

12 Situps

100ft lunge walk

9 Pullups

9 Situps

100ft lunge walk

6 Pullups

6 Situps

100ft Lunge walk

Partner WOD 5/3/14

WOD: Rainy WOD

3 8min AMRAP couplets, partners

One partner works at a time

Exercises completed in order by each partner, within couplet

__________________

Run 800m

Couplet 1:

20 SDLHP

10 Dreyah rolls

Run 800m

Couplet 2:

10 Clean and press

6 Toes to bar

Run 800m

Couplet 3:

30m Bear crawl

30m Broad jump

Run 800m

*score = total rounds completed