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THURSDAY 01.17.2013

A) 10 rounds:
3 snatches
7 bent over rows

B) EMOTM for 5 minutes
30m sprints

WEDNESDAY 01.16.2013

50 Medicine ball squat cleans, 20 pound ball
Boulder, 5 ascents
40 Medicine ball squat cleans, 20 pound ball
Boulder, 4 ascents
30 Medicine ball squat cleans, 20 pound ball
Boulder, 3 ascents
20 Medicine ball squat cleans, 20 pound ball
Boulder, 2 ascents
10 Medicine ball squat cleans, 20 pound ball
Boulder, 1 ascent

c/o main site

 

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

TUESDAY 01.15.2013

"5150"
51 wall balls
50 pull ups
51 swings
50 k2e

complete each movement before moving on to next movement

MONDAY 01.14.2013

EMOTM-15min

4 push ups
max rep double unders

(score is lowest round of double unders)

 

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

SATURDAY 01.12.2013

5 rounds
Run 200m
20 double wall balls
20 swings
(American swings for Games Competitors= arms must clear ears at the top of swing)

 

FRIDAY 01.11.2013

Nadia's birthday WOD

27 wall balls

27 push ups

27 sit ups

27 ball slam

27 air squats

27 burpees

27 kb swings

27 lunges with kb overhead

27 kb squat cleans

THURSDAY 01.10.2013

15 min AMRAP
5 box jumps
3 burpees
10 double unders

WEDNESDAY 01.09.2013

4 rounds:
boulder 3 routes (climb down, not jump)
10 cleans (135/95)

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

TUESDAY 01.08.2013

21-15-9
push ups
deadlift 225/155
run 400m between every round

MONDAY 01.07.2013


50 swings (2p/1.5)
4 front squats
40 swings
3 front squats
30 swings
2 front squats
20 swings
1 front squat
10 swings
INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.