Monday 10/10/2011
“Nancy”
5 Rounds
400 M Run
15 Over Head Squats 95/65
Wednesday
Wednesday 8/10/2011
SWOD
Deadlift 3-3-3-3
“Jeremy”
21-15-9
OH Squats 95/65
Burpees
Rounds/AMRAP hybrid
Monday 6/27/11
Strength WOD
Overhead Squats 5-5-5
Metcon WOD
7 rounds
2-minute AMRAP
4 Push press (105/75)
8 Jumping lunges
1-minute rest
Jeremy
Friday 6/10/11
Strength WOD
Sleds
Metcon WOD
Jeremy
21-15-9
OH Squats (95# m/65# f)
Burpees
Overhead Squats: Because you can
Thursday 5/5/11
Strength WOD
Overhead Squats 5-5-5
Metcon WOD
3 Rounds
1 minute Box Jumps
1 minute Kettlebell Swings
1 minute Sandbell Slams
1 minute Baskets
1 minute Rest
Tuesday
SWOD
Press 5×3
then 7 pull-ups
WOD
“Nancy”
5 Rounds
400 meter run
15 Overhead squat M95 F65
Friday
Nancy
5 Rounds
400 meter run
15 Overhead squat M95F65
SWOD
Max Pull-ups
Max 100 Row
Friday
WOD
“Mini pulling Nancy”
4 rounds
400 meter run
10 Overhead Squats 95/65
10 pull-ups
Wednesday
SWOD
OH Squat 1 ton in as few lifts as possible
WOD
“Big Baller”
3 Rounds For Time
30 Med Ball Cleans(20/13)
30 Wall Balls(20/13)
Monday
5 rounds 
5 Press M95 F65
5 OH squats
5 Dead hang Pull-ups
Tabata Hollow Rocks
Max push-ups in 1 min
