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