WOD 4/29/14

WOD: Samswung

3 RFT

10 1/2 Get-ups (5 each, 40# KB)

20 HR Push-ups

20 Pull-ups

30 KB swings (50)

40 Jump lunges (20 each)

WOD 4/24/14

WOD A: 

4 Rounds for time:

Run 200m

20 Pull-ups

Run 200m

20 Push-ups

Run 200m

20 Sit-ups

Run 200m

20 Squats

_______________________

WOD B:

21 Push press (95)
21 Sit-ups
18 Push press (95)
18 Sit-ups
15 Push press (95)
15 Sit-ups
12 Push press (95)
12 Sit-ups
9 Push press (95)
9 Sit-ups
6 Push press (95)
6 Sit-ups

WOD 4/22/13

WOD A: leathery

21-15-9

Power snatch (95)

TRX push-ups

Double unders 

WOD B: AMRAP

12 min AMRAP

5 box jumps (30)

7 KB swings (70)

9 TRX push-ups

11 barbell lunges (each leg)

Easter WOD 4/20/14

WOD: Yoga Belly Stretch (buffet prep)

PyogaX

WOD 4/17/14

WOD: Basking

15 Min AMRAP

30m Barbell Lungewalk

30m Bearcrawl

20 Double Unders

30m Burpee Broadjumps

30m Barbell Lungewalk

20 Double Unders

(score = completed double unders)

WOD 4/15/14

WOD: Taxing

10 Min EMOM

Even 3 OH Squats (95)

Odd 3 Jerks (95)

10 Min EMOM

Even 8 Pulll-ups

Odd 8 Burpee over Bar

10 Min EMOM

Even 10 KB Swings (70)

Odd 15 HR Push-ups

WOD: 4/10/14

WOD: Spartan

2 Rounds: 

Run 1/2 Mile

30 Sit-ups

Run 1/2 Mile

15 Knees to Elbow

Run 1/2 Mile

1 Minute Plank

Run 1/2 Mile

1 Min Plank

WOD 4/8/14

WOD: thought it'd be easy

5 SDLHP (115)

10 Thrusters (115)

15 pull-ups

200m run

25 Burpees

30 Box jumps (24)

35 Deadlifts (115)

40 Sit-ups

90 Double unders

40 Sit-ups

35 Deadlifts (115)

30 Box jumps (24)

25 Burpees

200m run

15 Pull-ups

10 Thruster (115)

5 SDLHP (115)

WOD 4/6/14

WOD: POCs take on Ivan

90 second Jump Rope

50 side stepping planks

50 mountain climbers

50 air squats

90 second Jump Rope

40 push-ups

40 sit-ups

40 lunges

90 second Jump Rope

30 plank rows (15/8)

30 box jumps (24/20)

30 KB swings (40/20)

90 second Jump Rope

20 push-ups

20 sit-ups

20 lunges

90 second Jump Rope

10 burpee-broad jump-handstands

WOD 4/3/14

WOD: 14.5 Aftermath

50 Double Unders

50 Air Squats

40 Double Unders

40 Sit-ups

30 Double Unders

30 Pull-ups

20 Double Unders

20 KB Swings (50)

10 Double Unders

10 Jump Squats

WOD 4/1/14

WOD: Open 14.5

21, 18, 15, 12, 9, 6, 3

Thrusters (95)

Burpees (over bar)