Monthly Archives: February 2012

WOD 3-1-12

WOD Lunges 20 Slam Balls 30 Push Press (PVC/Body Bar/Training Bar) 40 Box Jumps 200 Jump Ropes 40 Box Jumps 30 Push Press 20 Slam Balls 10 Lunges

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WOD 3-1-12

WOD 12 Power Cleans 1 Pull-up 11 PC’s 2 Pulls-ups 10 PC’s 3 Pull-usp 9 PC’s 4 Pull-ups All the way to 1 PC’s and 12 Pull-ups Strength After WOD Deadlift 80 x 4, 85 x 3, 90 x 2

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WOD 2-29-12

Strength Shoulder Press 60 x 5, 70 x 5, 80 x 5, 90 x 5 WOD 4 Rounds for time: 6 Thrusters (115/85) 9 Burpees – YES Burpees 12 Kettlebell Swings 24 Barbell Hops

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WOD 2-28-12

Strength Front Squat WOD 3 Rounds for time 10 Wallballs 10 SDHP (kettlebell) 10 Knees to Elbows

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WOD 2-28-12

Strength Front Squat 3-3-3-2-2-2-2 WOD 3 Rounds of 3min. AMRAP 10 Wallbals 10 SDHP (65/45) 10 Toes to Bar 2 min. rest between rounds – 400m run after WOD

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WOD 2-27-12

WOD 10 Overhead Lunges (45/25) 20 Ball Slams 30 Push Press (115/85) 40 Box Jumps 100 Double Unders 40 Box Jumps 30 Push Press 20 Ball Slams 10 Overhead Lunges

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WOD 2-25-12

Games WOD 7 minute AMRAP Burpees!

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WOD 2-25-12

Strength Push Press 3-3-2-2-1-1-1-1 WOD “Karen” 150 Wallballs for time

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WOD 2-24-12

GAMES WOD 7 minute AMRAP Burpees Hips and Chest must touch floor at top must jump 6 inches and touch object

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WOD 2-23-12

Strength Push Press 5 x 3 WOD 30-25-20-15-10 Ketttlebell Swings Box Jumps Knees to Elbows

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