WOD 7-29-11

10 x POWER SNATCH 95/65pds

30 x DOUBLE UNDERS

AMRAP IN 12 MIN.

FINISH = 5 x PULLUPS

                10 x V-UPS 25/15pds

               AMRAP IN 5 MIN.

WOD 7-29-11

REST DAY/ MAKE UP DAY/ SKILL WORK

WOD 7-27-11

ROW 300 METERS

20 x OVERHEAD LUNGES 45/25pds

10 x TOES TO BAR

AMRAP IN 20 MIN.

FINISH = 50 x RING DIPS

                 50 x BACK EXTENSIONS

WOD 7-26-11

300 METER SLED DRAG

10 x BACK SQUAT 185/135pds Advanced = 225/155pds

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

25 x HAND RELEASE PUSHUPS

4 ROUNDS

150 METER SLED DRAG

WOD 7-25-11

"HELEN"

RUN 400 METERS

21 x KB SWINGS 50/35pds

12 x PULLUPS

3 ROUNDS

FINISH = 30 x GHD SITUPS

                 30 x TOES TO BAR

WOD 7-22-11

30 x WALL BALL 20/16pds

30 x SDLHP 95/65pds

3 ROUNDS

FINISHER = PUSHUP PYRAMID

                  5-4-3-2-1

WOD 7-21-11

REST DAY/ MAKE UP DAY/ SKILL WORK

WOD 7-20-11

SNATCH EVERY MIN. ON THE MIN. FOR 10 MIN. EVERY SNATCH GO UP IN WEIGHT UNTIL YOU REACH YOUR MAX

21 x STRICT PULLUPS

21 x BOX JUMPS 24"/20"

18 x STRICT PULLUPS

18 x BOX JUMPS

15 x STRICT PULLUPS

15 x BOX JUMPS

12 x STRICT PULLUPS

12 x BOX JUMPS

9 x STRICT PULLUPS

9 x BOX JUMPS

6 x STRICT PULLUPS

6 x BOX JUMPS

3 x STRICT PULLUPS

3 x BOX JUMPS

Advanced = Weighted box jumps 10pd DB's

WOD 7-19-11

5 x DEADLIFT

5 x HANG CLEANS

5 x PUSH PRESS/ JERK

5 x FRONT SQUAT

10 x BURPEE'S

5 ROUNDS

(Weight = 135/75pds, Advanced = 155/95pds)

FINISH = 50 x FLOOR WIPERS 135/75pds

WOD 7-18-11

5 x ONE LEGGED SQUATS (5 per leg)

10 x HSPU

15 x KB SWINGS 50/35pds

AMRAP in 20min

FINISH = 100 x SITUPS

WOD 7-6-11

RUN 400 METERS

50 x RING DIPS

RUN 400 METERS

75 x HAND RELEASE PUSHUPS

RUN 400 METERS

50 x HANG CLEANS 95/65pds

FINISH = 50 x FLOOR WIPERS 135/95

WOD 7-5-11

20 x WALL BALL 20/16

15 x BURPEE'S

10 x TOES TO BAR

5 ROUNDS

FINISH = 300 METER FARMERS WALK 50's/35's

WOD 7-1-11

THRUSTERS 95/65

BODYWEIGHT ROW'S

      3-6-9-12-15-18-21-Ect........

AMRAP IN 12min

FINISH = 30 x BAR WIPERS