WOD 5-31-11

50 x PULLUPS

75 x RING PUSHUPS

75 x OVERHEAD SQUATS 95/65pds

100 x DOUBLE UNDERS

FINISH = 75 x V-UPS 25/15pds

WOD 5-30-11

RUN 300 METERS

20 x KB SWINGS 50/35pds

15 x KB SDLHP 50/35pds

10 x KB CLEAN & PRESS 50/35pds (5 per arm)

AMRAP IN 20min

FINISH = 200 x RUSSIAN TWISTS 25/15pds

WOD 5-27-11

25 x STRICT PULLUPS

50 x DEADLIFTS 155/100

50 x RING DIPS

50 x KB SWINGS 50/35

50 x TOES TO BAR

50 x BAR-FACING BURPEE'S

25 x STRICT PULLUPS

FINISH = BATTLING ROPE x BIG, SLAMS, SMALL, SIDE, BIG

                 30sec Work x 30sec Rest

WOD 5-26-11

REST DAY/ MAKE UP DAY/ SKILL WORK

WOD 5-25-11

5 x BACK SQUATS 225/135

10 x HSPU

15 x WALL BALL 20/16

5 ROUNDS

FINISH = 800 METER SANDBAG RUN

WOD 5-24-11

3 x SQUAT CLEANS 155/95

6 x BURPEE/ BOX JUMP 24"/20"

AMRAP IN 12min

FINISH = 10 CORE EXERCISES x 30 REPS EACH

WOD 5-23-11

RUN 800 METERS

50 x PULLUPS

100 x PUSHUPS (hand release)

150 x KB SWINGS 50/35pds

RUN 800 METERS

FINISH = 100 x SITUPS

WOD 5-20-11

5 x POWER SNATCH'S 95/65pds

6 x LUNGES (Bar racked in a front squat) 95/65pds (3 per leg)

7 x PUSH PRESS 95/65pds

AMRAP in 15min

FINISH = 300 METER FARMERS WALK 50/35pds

WOD 5-18-11

ROW 1200 METERS

25 x DEADLIFTS 185/115pds

50 x RING PUSHUPS

75 x SQUAT JUMPS

100 x DOUBLE UNDERS

FINISH = 50 x V-UPS 25/15

                 100 x RUSSIAN TWISTS 25/15

WOD 5-17-10

4 x OVERHEAD SQUAT  135/95pds

8 x BOX JUMP 24"/20"

12 x RING DIPS RUN

 200 METERS

AMRAP in 20min

FINISH = 50 x SLEDGE SWINGS (25 per side)

  50 x GHD SITUPS

WOD 5-16-11

30 x STRICT PULLUPS

30 x SDLHP 115/75pds

30 x BAR FACING BURPEE'S

30 x KB CLEAN & PRESS 50/35pds (15per arm)

30 x KB SWINGS 50/35pds (overhead)

30 x CLAPPING PUSHUPS

30 x THRUSTERS 115/75pds

30 x MED. BALL SLAMS 25/20pds

FINISH = 30 x BAR WIPERS

WOD 5-13-11

"FRAN"

THRUSTERS 95/65

PULLUPS

21-15-9

**Record your Fran time then

300 METER SLED DRAG & PULL x 2

FINISH = CORE WORK x YOUR CHOICE

WOD 5-11-11

5 x ONE LEGGED SQUATS (5 per leg)

10 x RING DIPS

15 x BOX JUMPS 24"/20"

20 x OVERHEAD LUNGES 45/25pds

AMRAP in 20min

FINISH = 30 x TOES TO BAR

                 30 x V-UPS 25/15pds

                 60 x RUSSIAN TWISTS 25/15pds

                 60 x SITUPS

WOD 5-10-11

15 x DEADLIFT 135/95

10 x FRONT SQUAT 135/95

5 x PUSH PRESS 135/95

15 x WALL BALL 20/16

5 ROUNDS

FINISH = YOUR CHOICE x SKILL WORK

WOD 5-9-11

TABATA PULLUPS

TABATA KB SWINGS 50/35

TABATA PUSHUPS

TABATA SITUPS

TABATA SQUAT JUMPS

TABATA = 20 seconds of work X 10 seconds of rest X 8 Intervals

**Your recorded rep. is the lowest rep. of all 8 Intervals!!

FINISH = 30 x HSPU

**If you cant do handstand pushups, practice them!

WOD 5-6-11

10 x CLUSTERS 95/65

 (Cluster = squat clean into a thruster)

10 x KNEE TO ELBOW

10 ROUNDS

FINISH = 100 x MEDICINE BALL SLAMS 25/20

WOD 5-5-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 5-4-11

3 x POWER CLEANS 135/95

6 x DUMBELL SNATCH'S (3 per arm) 45/25

9 x BURPEE'S

AMRAP IN 20min

FINISH = 30 x STRICT PULLUPS

        50 x GHD SITUPS

WOD 5-3-11

"LEVELS"

                                     RING ROWS = 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
                                          PUSHUPS = 2 - 4 - 6 - 8 -10 -12-14-16-18-20
                                              SITUPS = 3 - 6 - 9 -12 -15-18-21-24-27-30
                                            SQUATS = 4 - 8- 12-16-20-24-28-32-36 -40

**Do as many levels as possible in 25min, if you make it to level 10 start working your way down,(9-8-7 ect..). If you finish record that time!

FINISH = 150 x DOUBLE UNDERS (If you cant do double unders, practice them for 10min)

WOD 5-2-11

"NANCY"

RUN 400 METERS

15 x OVERHEAD SQUATS 95/65pds

5 ROUNDS

FINISH = 10 CORE EXERCISES x 30 REPS ( No repeats!)