2-27-14

Warm Up: 3x 1 Min Row, 10 Ring Rows, Agility Ladder

Skill: Double Unders

MetCon: For Time
              30 Burpees
              40 Kettle Bell Swings
              50 Sit Ups

2-25-14

Warm Up: 3x 10 burpees, 10 air squats, 10 leg swings

Strength: 5 Min EMOM 3 Back Squats 80%

MetCon: 4 Min AMRAP
              5 HR Push Ups
              20 Double Unders

              Rest 2 Mins

              4 Min AMRAP
              5 Pull Ups
              20 Double Unders

2-18-14

Warm Up: 3x 1 min jump rope, 10 push ups, 10 air squats

Strength: 5x1 Split Jerk

Wod: 6 x 200m Runs each run starts every 1:45

2-11-14

Warm Up: 3x 1 min Row, 10 Push Ups, 10 tuck jumps

WOD: Fight Gone Bad
           3 Rounds with 1 Minute at Each Station
           Wall Balls 20/14
           Sumo Deadlift High Pull 75/45
           Box Jumps 20"
           Push Press 75/45
           Cal Row
           

2-8-14

Warm Up: 3x 50 base jumps 10 push ups 1 min plank hold

Strength: Bench Press 3x5

MetCon: 18-12-6

               Ring Dips

               Deadlifts 155/115

               Lateral Burpees

2-4-14

Warm Up: 3x 1 min rowing, 10 Tempo Burpees w/ air squat, 10 shoulder passes

Strength: 1 RM Hang Squat Snatch

Wod: For Time
         30 Push Ups
         30 Alt Lunges w/ (95/65) in front rack
         20 Push Ups
         20 Alt Lunges
         10 Push Ups
         10 Alt Lunges