WOD 8/29/13

Strength:

Front Squat

5 - 5 - 5 - 5

WOD:

5 Rounds for Time:

15 Front Squats (40% of top weight from above)

15 Push-Ups

Q demos a slick deep squat

WOD 8/27/13

WOD: Wall

3 rounds for time:

4 wall climbs

8 burpee box jumps (24)

16 KB swings (70)

48 double unders

WOD 8/22/13

WOD: EMOM Nausea

EMOM

For total rounds:

3 KB Swings (70/50)

3 Burpees

WOD 8/20/13

WOD: Partner "Girls"

Complete all as partners:

Diane:

21...15...9

Hand Stand Pushups (Rx/95)

Deadlift (135)

Grace:

30 Clean and Jerks (95)

Helen:

3 Rounds-

400m Run (done together)

21 KB Swings (50)

12 Pull-ups

Karen:

150 Wallballs (20)

WOD 8/15/13

WOD: No Time AMRAP

10 minute AMRAP

3 front squats (75)

3 overhead press (75)

3 thrusters (75)

9 burpees

WOD 6/13/13

WOD: Dysfunctional Doubles

100 double unders

50 sit-ups

80 double unders

40 push-ups

60 double unders

30 pull-ups

40 double unders

20 KB swings (50)

20 double unders

10 KB snatches, 5 each arm (50)

WOD 8/10/13

WOD: Willepalooza

Partner Workout: 

400m one are farmer carry (partner)

25 burpee pull-up

50 KB swings (50/15)

75 box jump (24/20)

100 double unders

800m run (partner)

100 situps

75 lunges

50 pushups

25 knee to elbow

400m uphill tree drag (partner)