WOD 1-30-12

25 x RING DIPS

100 x KB SWINGS 50/35pds

100 x DOUBLE UNDERS

100 x OHS 95/65pds

25 x RING DIPS

FINISH = 200 x RUSSIAN TWISTS 25/15

WOD 1-27-12

10 x BACK SQUATS 225/155pds

20 x BOX JUMPS 30"/24"

30 x PULLUPS

40 x HR PUSHUPS

50 x KB SWINGS 50/35pds

40 x HR PUSHUPS

30 x PULLUPS

20 x BOX JUMPS

10 x BACK SQUATS

WOD 1-25-12

OHS

3-3-3-3-3

5 x PULLUPS

10 x PUSH PRESS 95/65pds

15 x BOX JUMPS 24"/20"

AMRAP IN 10 MIN.

WOD 1-24-11

7 x SDLHP 95/65pds Adv. 115/75pds

7 x POWER SNATCH 95/65pds Adv. 115/75pds

7 x BURPEE'S

7 ROUNDS

FINISH = TABATA DOUBLE UNDERS

WOD 1-23-11

100 x THRUSTERS 95/65

**Everytime the bar touches the ground = 10 x TOES TO BAR

FINISH = PLANKS x 1 MIN REGULAR

                         x 1 MIN. SIDE

                                 x 1 MIN OPP. SIDE

                          3 ROUNDS

WOD 1-18-12

30 x DOUBLE UNDERS

MAX x BW RING ROWS

AMRAP IN 10 MIN

**Keep track of your rows!

REST 3 MIN

15 x WALL BALL 20/16pds

MAX x HR PUSHUPS

AMRAP IN 7 MIN

** Keep track of your pushups!

WOD 1-17-12

5 x STRICT C2B PULLUPS/ Adv.- MUSCLE UPS

10 x DEADLIFTS 245/155pds

15 x V-UPS 25/15pds Adv.- GHD SITUPS

**After each round Row.

#1- ROW 200 METERS

#2- ROW 400 METERS

#3- ROW 600 METERS

#4- ROW 800 METERS

WOD 1-16-12

SQUAT CLEANS 155/95pds

HSPU

15-12-9

FINISH = PUSHUPS PYRAMID

              5-4-3-2-1

WOD 1-13-12

SQUAT SNATCH'S 95/65pds

BOX JUMP'S 30"/24"

21-15-9

ROW 1200 METERS

WOD 1-12-12

REST DAY/ MAKE UP DAY/ SKILL WORK

WOD 1-11-12

10 x TOES TO BAR

15 yds BURPEE BROAD JUMP

10 x KB SWINGS 70.5/50pds

15 yds BURPEE BROAD JUMP

AMRAP IN 15 Min.

Adv.- 10 ROUNDS

WOD 1-10-12

8 x POWER SNATCH 95/65pds Adv.-115/75pds

10 x LUNGES (with bar racked on back) 95/65pds Adv.-115/75pds

12 x KB CLEAN & PRESS 50/35pds Adv.-70.5/50pds

WOD 1-9-12

THRUSTERS

135/75pds Adv.-155/100

PULLUPS

3-6-9-12-15-18-21-24

AMRAP IN 7 Min.

REST 3 MIN

5 x RING DIPS

15 x SITUPS

AMRAP IN 7 Min.

WOD 1-6-12

RUN 800 METERS

DEADLIFT 225/155pds

2 FOR 1 WALL BALL 20/16pds

21-15-9

RUN 400 METERS

WOD 1-5-12

REST DAY/ MAKE UP DAY/ SKILL WORK

WOD 1-4-12

3 x WALL WALKS

6 x OHS 115/75pds

9 x SDLHP 115/75pds

6 ROUNDS

FINISH = 15 x GHD SITUPS

                 15 x TOES TO BAR

               3 ROUNDS

WOD 1-3-12

5 x BURPEE/ PULLUPS

15 x KB SWINGS 50/35

4 x 15yd SPRINTS

10 ROUNDS

FINISH = 200 x RUSSIAN TWISTS 25/15pds

WOD 1-2-12

5 x FRONT SQUATS 155/100pds Adv. 185/115

10 x BOX JUMP 24"/20"

15 x HR PUSHUPS

AMRAP IN 15 MIN.

FINISH = 5 x MAX L-SIT HOLDS