Monday WOD (9/22/14) Dirty 30

BJs

For time:

30 Front squats (95/75)

30 Shoulder to overhead (95/75)

30 Pull-ups

30 Toes-to-bar

30 Push-ups

30 Box jumps

400m run

Saturday WOD (9/20/14) Power Snatch

Bar burpees

5 rounds for time:

20 Power Snatch (95/75)

6 Bar burpees

6 Toes to bar

Friday WOD (9/19/14) 1 Minutes

BJ

 3 Rounds for Max Reps:

1 minute of ball slams (30/20)

1 minute of box jumps (24/20)

1 minute of toes-to-bar

1 minute of pull-ups

1 minute of rest

REPEAT

Thursday WOD (9/18/14) Wall walks!

WW

20 Minute Time Cap:
5 Wall walks
10 Power cleans (135/95)
10 Air squats
4 Wall walks
10 Power cleans
10 Pull-ups
3 Wall walks
10 Power cleans
10 Ring dips
2 Wall walks
10 Power cleans
10 Push-ups
1 Wall Walk
10 power cleans

Wednesday WOD (9/17/14) Sumos, snatches…and more burpees

Burpees

EMOM for 12 minutes:
Squat snatch (115/95)
3 Strict pull-ps
Then…10 minute AMRAP:
2 SDHP (75/55)
8 Burpees
4 SDHP
8 Burpees
6 SDHP
8 Burpees
etc…

Tuesday WOD (9/16/14) Wall balls and Kettlebells

SP

Shoulder Press
3-3-3-3-3
3 Rounds for time:
20 Wall ball shots (20/14)
15 Kb swings (50/35)
7 Burpees

Monday WOD (9/15/14) Push-ups, Deadlifts, and Sprints

push up

10 minutes of Tabata Sit-ups

Then…

6 Rounds for time:

12 Hand-release push-ups

10 Deadlifts (185/135)

150m run

Saturday WOD (9/13/14) Partner WOD!

Thruster

With a partner
For Time:
60-40-20
Thrusters (95/65)
Chest to bar Pull-ups

Friday WOD (9/12/14) Deadlifts…

Holly DL

Deadlift
3-3-3-3-3
Then…
5 Rounds for time:
20 Box jumps (24″/20″)
20 Hand release push-ups
1 Wall sprint

Thursday WOD (9/11/14) Fast and furious

Run

For time:
Run 1 mile
50 Shoulder press(75/55)
50 Double unders
30 Shoulder press
30 Double unders