8-30-13

Strength
10 min. of Bear Complex
Metcon
Partner WOD
Run 800m
Plank Hold
100 Burpee Box Jumps
Handstand Hold
100 Wall Ball Shots
Bar Hang
100 pullups
Row

8-29-13

Skill
20 D.U. EMOM for 10 Min.
Metcon
AMRAP in 15 min.
7 KB Snatches
6 Slam balls
7 HSPU

8-28-13

Strength 
Power Snatch
5x5x5x5x5
Metcon
7 Rounds for Time:
7 Deadlifts
7 GHD Sit-ups
7 Ring Dips

8-26-13

"Pilates with Jaime"
Stabilizer Strength and Mobility work with our very own Pilates instructor, Jaime! Very important day to be in class

8/26/13

Strength 

Front Rack Lunges

8x8x8x8x8

Metcon

"Jackie"

1000m Row

50 Thrusters

30 Pull-ups

8-23-13

WOD
Skill
The Snatch
Metcon
30 Snatches
10 GHD Sit-ups
20 Snatches
20 GHD Sit-ups
10 Snatches
30 GHD Sit-ups

8-22-13

WOD
Strength
Front Rack Walking Lunges
4x4x4x4
Metcon
1000m Row
25 DU
750m Row
50 DU
500m Row
75 DU

8-21-13

Skill

HSPU 

3 on top of each min for 15 mins

Metcon

"Karen"

150 Wall Ball Shots

8-20-13

Skill/Strength

10x10 Ring Dips

Metcon

5 Rounds for Time:

5 Power Cleans

10 Box Jumps

8-13-13

WOD
21-15-9 for time:
Deadlifts
Burpees

8-12-13

WOD
Strict Press
5x5x5x5x5
Push Press
3x3x3x3x3
Push Jerk
1x1x1x1x1

8-9-13

WOD
"Fran"
21-15-9
Thrusters 95#
Pull-ups

8-8-13

WOD
5 Rounds
Max Body Weight Bench
Max Pullups

8-7-13

WOD
5 Rounds for Time:
5 Wall Walk Ups
10 Slam Balls
15 Box Jumps

8-6-13

AMRAP in 10 min
12 SDLHP
10 Ring Dips
8 Lunges

8-5-13

WOD

For Time:

25 GHD Sit-ups

3x500m Row Interval

*1 min rest between

50 AB Mat Sit-ups

8-2-13

WOD
4 Rounds for Time:
12 Pull-ups
28 Wall Ball Shots
400m Run

8-1-13

WOD
Deadlift
2x2x2x2x2x2