11022013

Hero WOD
“Morrison”
50-40-30-20-10
Wallball
Box Jump
KBS

09172013

STRENGTH/SKILL
5 x 3 Clean

WOD
5 Rounds:
10 Pull-ups
25 Wallball @20/14#

FINISHER
Tabata

09012013

WOD
WOD A:
5 Rounds
10 Partner Tire Flips
20 Tire Box Jumps
10 Tire Push-ups

WOD B:
3 rounds:
200m run
20 Wallball
200m run
20 KBS

08222013

Happy Birthday “Kelly”
5 Rounds:
400m Run
30 Box Jumps @ 24/20″
30 Wallball @20/14#

08182013

Partner WOD
Together Complete:
2 Rounds of:
100 Squats
100 Burpees
100 Pull-ups
100 Sit-ups
100 Box Jumps

08112013

Fight Gone Bad
3 or 5 rounds of
1 minute ME
Wallball @20/14#
SDHP @75/55#
Box Jump @24/20″
Push Press
Row (calories)

Rest 1 minute between rounds

08102013

Partner WOD
With a Partner complete 3 Rounds of:
200m Run
10 Partner Burpees
200m Run
20 Partner Medball Sit-ups
200m Run
30 Partner Wallball
End with a 200m Run

08092013

STRENGTH/SKILL
5 x 1 Shoulder to Overhead (strict, press, jerk)

WOD
2 Rounds
20 Wallball @ 20/14#
20 Pull-up
20 Wallball
20 T2B

07272013

WOD
Partner WOD
With a partner and one barbell complete:
50 DL
60 Pull-ups
70 Cleans
80 Wallball
90 Back Squats
100 Box Jumps

07232013

SKILL
Skin the Cat

STRENGTH
5 x 5 OHS or
5 x 5 Snatch Balance

WOD
4 Rounds:
400m Run
25 Wallball @ 20/14#

FINISHER
3 x 10 GHD Sit-up/Back Ext.