WOD: 20130225

2 rds, 10 Dive bombers, 20 mountain climbers, 10 sit-ups, 20 Double Unders

Review:

Overhead Squat

WOD:

8 Minute Up-ladder of:

  • Deadlifts (135/95#)
  • Med Ball cleans (20/14#)
  • Wall Balls (20/14#)

After Bash

  • Tabata Battle Ropes

WOD: 20130222

Warm Up:

2 rounds of: 10 Dive bombers, 20 mountain climbers, 10 sit-ups, 20 jump rope  

Review:

  • Ring Dip
  • Kipping Pull-ups

WOD:

Complete the following chipper for time:

  • 100 Double Unders
  • 75 Air Squats
  • 50 KB Swing (1.5/1 pood)
  • 25 Burpees

WOD: 20130221

Warm Up:

2 rounds of: 10 twisted pushups, 10 Situps, 10 Back Extensions, 10 Squats, 10 Pull-ups

Review:

  • Handstand Pushups

New Skill:

  • Kettlebell Snatch

WOD:

12-9-6 reps of the following couplet:

  • Squat Clean (115#/75#)
  • Handstand Pushups (or scaled variation)

WOD: 20130220

Warmup

  • Overview/Practice of WOD movements 

WOD

Filthy 50

Complete the following for time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

WOD: 20130219

Warm Up:

2 rounds of: 10 twisted pushups, 10 Situps, 10 Back Extensions, 10 Squats, 10 Pull-ups

Review:

  • Overhead Squat 

WOD:

“Nancy”

Complete 5 rounds for time of the following couplet:

  • 400 Meter Run
  • 15 Overhead Squats (95#/65#)