Friday WOD (1/30/15) 4 minutes of each

Fri FS

In front of a 12 minute clock:
Max reps of each
4 minutes of Hang cleans
4 minutes of Front squats
4 minutes of Shoulder to overhead

Thursday WOD (1/29/15) Deadlifts, Wall ball, DU

Thurs WB

5 Rounds for time:
5 Deadlifts (225/155#)
10 Wall ball shots (20/14#)
50 Double Unders

Wednesday WOD (1/28/15) OHS and Run test

Wed Run

Overhead Squat
10-10-10
Then…
Run 1 mile for time

Tuesday WOD (1/27/15) “Barbara”

Tues Barbara
“Barbara”
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

(3:00 rest between rounds)

Monday WOD (1/26/15) Double Under Test and an AMRAP

Mon DU

1 Minute Test:
Max Double Unders
Then…
AMRAP in 10 minutes of:
20 Double Unders
10 Pistols
5 Push press (135/95)

Saturday WOD (1/24/15) Planks, Holds, and Rowing

Sat Planks

Row 3000m for time

Tabata Plank Tap-outs

3 x Max effort L-hang

Friday WOD (1/23/15) 55 reps of each

Fri SDHP

10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65#)
Box Jumps (24/20″)
Chest-to-bar Pull-ups

Thursday WOD (1/22/15) Muscle ups and Thrusters

Thurs MU

7-5-3
Muscle ups
Thrusters (135/95)

Wednesday WOD (1/21/15) Strength and Tabata

Wed C & J

Clean and Jerk
3-3-3-3-3
Then…
Tabata Sit-ups

Tuesday WOD (1/20/15) Rows, Slams, and Unders

Tues RR

Back Squat 5-5-5
Then…
AMRAP in 15 minutes of:
10 Ring rows
15 Ball slams (30/20#)
30 Double unders