WOD 6-29-11

ROW 400 METERS

10 x DEADLIFT 225/155

15 x RING PUSHUPS

AMRAP IN 20 MIN

FINISH = TABATA GHD SITUPS & V-UPS (4 Intervals each)

WOD 6-28-11

20 x KB SWINGS 50/35

15 x PULLUPS

10 x POWER CLEANS

5 x PUSH JERK

5 ROUNDS

FINISH = 200 x RUSSIAN TWISTS

6-27-11

BACK SQUATS 225/155

BURPEE'S

10-9-8-7-6-5-4-3-2-1

FINISH = 10 x TOES TO BAR

                20 x DOUBLE UNDERS

              3-5 ROUNDS

WOD 6-24-11

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AMRAP IN 20 MIN

FINISH = 100 x SITUPS

WOD 6-23-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-22-11

RUN 300 METERS

15 x KB SWINGS 50/35

5 x MAN MAKERS 35's/25's

AMRAP in 20min

WOD 6-21-11

5 x SQUAT SNATCH'S 135/95

15 x RING DIPS

25 x WALL BALL 20/16

5  ROUNDS

FINISH = TABATA x GHD SITUPS 

            TABATA x RUSSIAN TWISTS 45/25

WOD 6-20-11

25 x STRICT PULLUPS

50 x DEADLIFT 155/95

50 x PUSHUPS ( Hand release)

50 x BOX JUMPS 24"/20"

50 x TOES TO BAR

50 x KB CLEAN & PRESS 35/25 (Advanced = 50/35)

25 x STRICT PULLUPS

WOD 6-17-11

THRUSTERS 135/95

BURPEE/PULLUPS

10-9-8-7-6-5-4-3-2-1

FINISH = 100 X SITUPS

WOD 6-16-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-15-11

21 x DEADLIFT 225/155

21 x HSPU

50 x SQUAT JUMPS

15 x DEADLIFT

15 x HSPU

40 x SQUAT JUMPS

9 x DEADLIFT

9 x HSPU

30 x SQUAT JUMPS

FINISH = 10 x V-UPS 25/15

20 x TOE TOUCH

30 x RUSSIAN TWIST

40 x CRUNCH

3-5 ROUNDS

WOD 6-14-11

150 x PUSHUPS

Everytime you have to rest or go to your knees

3 x CLEAN & JERKS 155/100 or 75% of your C&J Max

***To make it harder try hand release pushups, or up the weight!

FINISH = 1 MILE RUN (as fast as you can)

WOD 6-13-11

THE FILTHY FIFTY

50 x BOX JUMP 24"/20"

50 x JUMPING PULLUPS

50 x KB SWINGS 35/25

50 x WALKING LUNGES

50 x KNEE TO ELBOW

50 x PUSH PRESS 45/30

50 x BACK EXTENSIONS

50 x WALL BALL 20/16

50 x BURPEE'S

50 x DOUBLE UNDERS

WOD 6-9-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-8-11

LIFT SPECIFIC WARMUP

 FRONT SQUATS

3-3-3-3-3

5 x STRICT PULLUPS

10 x HAND RELEASE PUSHUPS

15 x KB SWINGS 50/35

AMRAP in 15min

FINISH = L-SITS x MAX HOLDS x 3-5 SETS

WOD 6-7-11

ROW 20 CALORIES

30 x BOX JUMPS 30"/24"

40 x POWER SNATCH 95/65 (Ground to overhead)

50 x TOES TO BAR

60 x OVERHEAD LUNGE 45/25

400 METER SANDBAG RUN 50/30

FINISH = TABATA SITUPS

WOD 6-6-11

10 x THRUSTERS 95/65

10 x BURPEE'S

10 ROUNDS

WOD 6-3-11

9 x DEADLIFT 155/95

12 x KNEE TO ELBOW

15 x BOX JUMPS 24"/20"

AMRAP IN 15min

FINISH = 100 x PUSH PRESS 45/30

WOD 6-2-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-1-11

ROW 400 METERS

12 x POWER CLEANS 135/95

15 x THRUSTERS 35/25 KB'S or DB'S

4 ROUNDS

FINISH = PLANKS

30sec Regular x 30sec Side x 30sec Opposite Side x Rest 30sec

3-5 rounds