TUESDAY 2/11/14

Posted: February 10, 2014 in WODs

Every minute on the minute for max rounds
5x Clapping push ups
15x Kb swings (53#/36#)
Each minute thereafter add 1 rep to the push-up, continue until failure.

Thursday 2/6/14

Posted: February 5, 2014 in WODs

4 rounds, 21-15-9-4x reps
Back squat (165#) 115
Push-ups
KB swing (32/24)

Wed. 2/5/14

Posted: February 4, 2014 in WODs

Floor Press 1 RM

Band pushdown x100
bent rows 3×8
pushups x50

Metcon 8min as many reps as possible
KB Turkish Getup 24/16 alt.hands ever rep

Tuesday 2/4/14

Posted: February 3, 2014 in WODs

30 reps ground to overhead (135/95)

Thursday 1/30/14

Posted: January 29, 2014 in WODs

10 rounds
1x Hang power snatch (115#/75#)
4x Overhead squat
3x Burpees

tuesday 1/28/14

Posted: January 27, 2014 in WODs

Jack
Max rounds in 20 minutes
10x Push press (115#)
10x KB swings (53#)
10x Box jumps (24 inch)

Monday 1/27/14

Posted: January 26, 2014 in WODs

Deadlift- 1RM off 2″ blocks or mats

Assistance ghr 3×10
pull through 2 x 20
KB goblet squats x 50 24/16