02-01-12 WOD

Turkish Get Up

2-2-2

THEN. . . .

7 rounds for time

200m Run /  250m Row

8 Ring Dips

9 Burpee Box Jumps

10 Ball Slams

(Note:  When performing the Turkish Get Ups, left and right arm = 1 rep)

01-31-12 WOD

Double Under Practice (10 min.)

CASH IN: 50 Double Unders / 150 Jumps

11-9-7

Over Head Squats

Chest to Bar Pull Ups

CASH OUT: 50 Double Unders / 150 Jumps

01-30-12 WOD

FRONT SQUAT

5-3-3-2

THEN . . . .

11 min. AMRAP

7 DB Squat Cleans

7 Hand Release Push Ups

7 Sit Ups

01-29-12 WOD

RUN 5K

01-28-12 WOD

"THE BEAR"

5 ROUNDS FOR TIME:

5 Bear Complex

Run 400m

(Note:  To perform the scaled version of this WOD, you may do the following:

       Round 1      5 Power Cleans
   Round 2    5 Front Squats
Round 3   5 Push Press

Round 4   5 Back Squat

                Round 5   5 Behind the neck Jerks

(After each round you run a 400m or Row 500m.)

01-27-12 WOD

Warm Up:  Push Up Plank 1-1-1-1

(1 min each)

"IT TAKES TWO"

50 Dead Lift

10 burpees

 50 Push Ups

20 Burpees

50 Toes to Bar/ Knees to Elbows

30 Burpees

50 Lunges

40 Burpees

50 Ring Dips

50 Burpees

(Work in teams of two. One person works while one rests. You must finish each segment before moving to the next.)

Cool Down:  Team Wheel Barrow: 7 Laps (Down and Back the length of the gym is one lap)

01-26-12 WOD

21-15-9

Kettlebell swing

Kettlebell Push Press

9-15-21

Kettlebell squat

Kettlebell Sumo Dead Lift High Pull

15-21-9

Kettlebell 1 arm swing

Kettlebell Lunge

**Perform a 1 min. rest between each round**

If you have to rest and put the kettlebell down at any time during the WOD, there is a 5 burpee penalty! (You can put it down for the rest between rounds.)

(Note:  Please take into consideration the volume of this workout and pick a sufficient weight.  Use a lighter kettlebell to perform the 1 arm swing as to avoid injury.  Enjoy!)