04-08-12 WOD

"HAPPY EASTER"

400M Broad Jumps

04-07-12 WOD

SNATCH

4-3-2-1

THEN. . .

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

Thruster

Ring Dip

04-06-12 WOD

AMRAP 20

500M Trail Run

+

Cindy

(Note:  Working in teams of two, one person  will run 500M either the trail or two runs to the dumpster and back, while the other person is to get as many rounds of "Cindy" in as possible. Then switch.  Keep alternating activities until the time has expired.  Your score is the number of runs + rounds of Cindy. 

Cindy = 5 Pull ups, 10 Push ups, 15 Air squats)

04-05-12 WOD

Deadlift 

2-2-2

THEN. . .

 

"Stephen"

30-25-20-15-10-5

Sit ups
Back Extensions
Knees to Elbows
Deadlift

04-04-12 WOD

SKILL WORK:

Hand Stand Push Ups

THEN. . .

10-1

Overhead Squats

Inverted/ Handstand Push Up

04-03-12 WOD

SNATCH BALANCE:

5-5-5-5

THEN . . .

40-30-20-10

Wall Balls

Med Ball Slam

04-02-12 WOD

Kettlebell Clean/Jerk

3-3-3

(Note: Use one kettlebell in each hand and perform clean and jerk)

THEN. . .

FOR TIME:

9 Man makers

21 Kettlebell Swing

21 Box Jump

7 Man makers

15 Kettlebell Swing

15 Box Jump

5 Man makers

9 Kettlebell Swing

9 Box Jump