3-28-13

Workout
Mobility
Warm Up
Strength WOD

4 Rounds For Time

10   Pull Ups
10   Push Ups
120' Farmer's Carry

3-27-13

Workout
Mobility
Warm Up
Strength WOD

10 Min AMRAP

5 Box Jumps
10 KB Clean and Press (5/5)
20 Russian KB Swings

3-26-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

3 Power Cleans
3 Front Squat
3 Push Press

3-25-13

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   HSPU
10 Lunges
15 Sit ups

Strength WODs:  dKB Goblet Squats (5-5-5), Push Press (5-5-5), TGU (2 x 20), and Deadlift (5-5-5).

3-21-13

Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

20 Double Unders
10 Bulgarian Split Squats
120' Waiters Carry

3-20-13

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   dDB Ground to Overhead
5   Toes to Bar
10 sDB Bent over Rows

3-19-13

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

20 Russian KB Swings
20 Lateral Bar Jumps

3-18-13

Workout
Mobility
Warm Up
Strength WOD

4 Rounds of 3 minutes on 1 minute off for as many rounds and reps as possible of the following.

5   Pull ups
10 Push ups
15 Squats

Strength WODs this week:  Back Squat (3-3-3-3), Bench Press (3-2-1-1-1), sLeg Hip Bridges (3x5), and Power Clean (3-2-1-1-1).

3-14-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds Not For Time

2      sDB Overhead Step up Complex
5      4 Position Bent Over Rows
5      Toes to Bar
120' dKB Farmer's Carry

3-13-13

Workout
Mobility
Warm Up
Strength WOD

3 Rounds Each For Time

500 m Row
10       Renegade Rows

3-12-13

Workout
Mobility
Warm Up
Strength WOD

7 Minute AMRAP

7 Box Jumps
7 Burpees
7 Russian KB Swings

3-11-13

Workout
Mobility
Warm Up
Strength WOD

15 Minute AMRAP
In teams of two, alternate by round

10 DB Thruster
10 Pull ups
10 Push ups

If you do not have a partner, rest about 30 seconds between rounds.


Strength WODs This Week:  Overhead Squat (3-3-3-3), Push Jerk (3-3-3-3), Weighted Pull ups (3-3-3-3), and Power Snatch (3-3-3-3)

3-7-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5 dDB Ground to Overhead
10 Knees to Elbows
20 Double Unders

3-6-13

Workout
Mobility
Warm Up
Strength WOD

Every Minute on the Minute for 10 Minutes

7 Box Jumps
7 Ring Dips

3-5-13

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5  DB Push Press
10 sDB Bent over Rows
20 Weighted Lunges

3-4-13

Workout
Mobility
Warm Up
Strength WOD

For Time:

500 m Row
40       Squats
30       Sit ups
20       Push ups
10       Pull ups


Strength WODs:  Front Squat (5-5-5), Shoulder Press (3-3-3-3), sLeg Deadlift (3x5),  and Deadlift (3-2-1-1-1).