KILL IT

Its been awhile, to make up for lost time.... kick your ass with this one we'll be doing tonight!!

GET AT IT!!

02 26 2013

 

 

-Warm up-

3rds of:

10 push ups

30 unders

10 box jumps

-Strength-

5 rds (not timed) of:

5 Deadlifts w/ 10 ring rows

5 - 90 deg squats w/ 10 pull ups

5 Overhead squats w/ 10 kettlebell push up rows

-Conditioning-

100 push press

75 burpees

50 GHD sit-ups

25 L shaped pull ups

-Stretch 10 min-

HAPPY VALENTINES

WOD
-strength-
Bench Press
3-3-3-3-3-3
Dead Lift
3-3-3-3-3-3
Squat
3-3-3-3-3-3

-then-

4 rds of:
10 jumping pull-ups
20 box jumps
10 toe to bars
20 push press
10 kettlebell snatches (single arm)
20 ft farmers carry (AHAP)

-then-

jump rope/50 wall ball shots in 10 min

-13 FEB 13-

WOD

-ANGIE-

100 pull ups

100 push ups

100 sit ups

100 squats

-THEN-

Run for 30:00

At moderate pace

-THEN-

Row 2000m

-THEN-

15 min stretch

 

 

 

WOD

07 02 2013

-WOD-

7 rds of:
5 Squat Clean Thrusters
5 front squats
3 clean and jerk

-then-
...
5 rds of:
10 dips
10 box jumps (34" box)
10 GHD situps
10 kettlebell snatches (each arm)
10 wall ball shots
10 toe to bars

-then-
jump rope and 100 hammer swings in 10 minutes
(partition swings as needed)