WOD

Thursday 9-6-2012

Skill: 30 Hollow Rocks for Qualitly NOT time WOD: Power Snatch 1,1,1,1,1,1,1 Post weight and score on bonus round
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Wednesday 9-5-2012

Skill: Push Jerk and HSPU WOD: 500 meter row 5 HSPU 5 Front Rack lunges (#135/95) 400 meter row 10 HSPU 10 Front Rack Lunges 300 meter row 15 HSPU 15 Front Rack Lunges 200 meter row 20 HSPU 20 Front Rack Lunges
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Tuesday 9-4-2012

Strength: Back Squat 5,5,5 go up in weight each time WOD: “Helen” 3 Rounds For Time 400 meter run 21 KBS 1.5/1pood 12 Pullups Post Weight and times
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Thursday 8-30-2012

“Dirty 30” WOD: 30 GHD Situps 30 Deadlifts #225/#155 30 Double Unders 30 OHS #95/#65 30 Pull Ups Post Scores and weight
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Wednesday 8-29-2012

Skill: Hip& back extensions 15 each for quality WOD: Every minute on the minute for 20:00, perform 3 power cleans You may increase weight each round Bonus: 500 meter row for time
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Tuesday 8-28-2012

Strength: Bench Press 1,1,1 Going for a MAX WOD: 7 rounds for time: 15 Box jumps 24″ (20″) 12 Toes to bar
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Monday 8-27-2012

Strength: 3X3 Front Squat WOD: 25-20-15-10-5 Ketttlebell Swings (#70/53) 5-10-15-20-25 Wall Balls(#20/14) Post Scores and weight in comment box!
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Friday 8-24-2012

Friday 8-24-2012 PARTNER FRIDAY OHS- 3,3,2,2 12 min time cap One person rows while other holds weight in top of Deadlift position. Once the bar is dropped partners will switch until 12 min is up! (185/135) Score is MAX distance on rower.
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Thursday 8/23: Turkish Get ups 25 reps

WOD: 3 RFT 400 m run 20 OH walking lunges 10 burpees on plate
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