WOD -Friday, July 24

buy in…
500 meter row

practice kettle bell clean and press

wod
3 Rounds For Time:


Run 800m
50 KB Swings (53)
50 Double Unders
50 Box Jumps (24)

scaled:25 reps

WOD - Thursday, July 23

buy in…
Warm up
3 rounds
10 pullups
200 m run

3 rounds
5 practice front squats

wod
21-15-9
squat cleans
Kness to elbows

Finish
75 sit ups

WOD - Wednesday, July 22

Buy in….
3 rounds
10 back extensions
10 ring dips
10 burpees


wod
5 rounds
400 m run
10-15 OH squats

finish
100m broad jumps
100m sprint

WOD - Tuesday, July 21

Buy in….
3rounds
30 seconds of handstands
10 burpees
10 OH squats

WOD
For time
150 wall ball shots


finish 800 m run

WOD-Monday July 20-2009

Warm Up
Muscle up practice 10 minutes

find 5 Rep max for press and back squat

4 rounds

5 Back Squats
10 Pull-Ups
5 Press

Stage two bars, partner up as needed. Minimize the transitions.

WOD - Sunday, July 19

Rest Day

WOD - Saturday, July 18

5 Rounds for Time of:

10 KB Swings
10 Dead Lifts
10 V-Ups
10 Wall Balls