WOD 4/7/16

WOD:
Helen

3 Rounds for time
Run 400m
21 KB swings (70)
12 Pull-ups

WOD 3/29/16

WOD:

5 3-min AMRAP with 1 min rest in between

3 Power cleans (135)

6 Push-ups

9 Air squats

WOD 12/17/15

WOD: Cleaning House

3 Rounds for Time:

20 KB Swings (50)
15 Pull-ups
10 TGU (5ea)
Run 800

WOD 12/15/15

WOD: Burpee, Lunge, Swing

25 min AMRAP

Run 200m
10 Burpees
15 Lunges (one arm KB front rack)
20 Swings

WOD 12/8/15

WOD Soren, the beast of the east.

$ in

Max clean and press

90 double unders

9 power cleans

9 strict pull-ups

60 double unders

6 power cleans

6 strict pull-ups

30 double unders

3 power cleans

3 strict pull-ups

$ out

3 rounds

25 sit-ups

15 push-ups

Wod 11/20/15

WOD pre happy hour 

4 RFT

20 double unders

11 pull-ups

20 push-ups

15 KB swings

11 lunges (each leg)

WOD 9/29/15

WOD holy doc, it's been a while...

4 rounds for time:

12 pull-ups

24 push-ups

24 one arm KB swings (12/arm)

Run 800m