6/23/15

WOD: Hot

21-15-9

KB Snatch, each arm (35)
Pull-ups

6/18/15

WOD: Another burning mile

4 Rounds for time:
25 Push-ups
50 Air Squats
50 Lunges
Run 400m

6/16/15

WOD: Family Deck of Cards

1/2 Deck:
Spades - Sit-ups
Clubs - Push-ups
Hearts - Burpees
Diamonds - Deadlifts (165/70)

1/2 Deck:
Spades - KB Swings (50/20)
Clubs - Dynamic Plank (hi-fives)
Hearts - Overhead Press
Diamonds - Double Unders

WOD 6/2/15

WOD: Rainy Taper for DubC

Run 400m

then...

5 rounds:
5 power cleans (135)
10 push-ups
15 air squats

then...

Run 400m

then...

3 rounds:
5 power cleans (135)
10 push-ups
15 air squats

then...

Run 400m

WOD 5/23/15 Partner

WOD "Kettlebaby"

All completed holding kettlebell. One partner holds while the other works. Setting it down is penalized with 5 burpees or child sanitization.

Run 400m

100 Push press (95/30)

100 Box Jumps (24/20)

100 Situps

100 KB swings (50/35)

100 Air squats

50 Pull-ups

Run 400m

WOD 5/19/15

WOD: naturals

5 rounds for time

Run 400m

19 KB swings (70)

19 push-ups

You'd think this move came from a PT parent, but nope, it's just fun to stretch hamstrings. Only double PT genetics can produce this kind of fun!

WOD 5/14/15

WOD:

1 RM Deadllift (5 attempts)

5 min AMRAP
Double Unders

3 rounds
10 Split squat/leg (30)
Single leg RDL/leg (30

3 rounds
25 Sidesteps with powerband X
10 Vertical jumps