Wednesday 2/22/2012

“Christine”
3 Rounds
500 m Row
12 Body Weight Deadlifts
21 Box Jumps 24/20

Press 3-3-3-3

Tuesday 2/21/2012

Weighted Pull-ups 1-1-1-1-1

3 Rounds
30 Push-ups
30 KB Swings American 53/35
30 Cals Rower

Monday 2/20/2012

Back Squat 5-5-5

” After Burner”
5 Rounds
12 Thrusters 65/45
200 Sprint

Friday 2/17/2012

Deadlift 5-5-5
Each set followed by 10 jumping squats
Press 3-3-3-3
Each set followed by Max set dead hang pull ups
Over Head Squats 2-2-2-2-2
Each Set followed by 10 jumping lunges

Thursday 2/16/2012

“Nate”

20 min AMRAP

2 Muscle Ups
4 Hand Stand Push ups
8 KB Swings 70/53

Wednesday 2/15/2012

50 Box Jumps
50 wallball
50 TTB
50 SandBell Slams
50 Thruster 45/35
50 KB Swings 53/35
50 Lunges with Plate Over Head

Tuesday 2/14/2012

100 Pull-up

every 30 sec 3 Burpees

Monday 2/13/2012

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

1.50% Body Weight Dead Lift
Banded Push-ups
.75% Body Weight Clean

use the same bar just strip and add weight

Friday 2/10/2012

Partner WOD

AMRAP 15 min
21 Push-ups
15 Box Jumps
9 Sand Bag Burpees
Partner rows 500m or runs 400m

Thursday 2/9/2012

SWOD
Press 3-3-3-3

20 MIN AMRAP
10 Double Unders
20 Box Jumps 24/20
30 Lunges