02-17-12 WOD

"IT TAKES TWO"

200m Barbell Stretcher Carry

30 pull ups

40 sit ups

50 med ball slams

60 KB swings

50 med ball cleans

40 knees to chest

30 push ups

200m Barbell Stretcher Carry

(Note: Work in teams of two, you may both work at the same time but may not advance until the reps are completed for each activity.  For the barbell carry, you must carry two barbells holding them at the ends as if you were carrying a stretcher.  You must carry the average of you and your partners weight.)

02-16-12 WOD

Ring Plank

1-1-1

(To perform the ring plank, hold the rings and tuck your knees up curling your feet under your buttocks.  Hold this position with arms locked straight for 1 min.)

THEN . . .

 Eight rounds for time of:

10 Burpees
15 Walking lunges
20 Knees to chest

 25 Mountain Climbers

(Rest 90 seconds between each round)

02-15-11 WOD

"HAMMER"

5 rounds 4 time:

5 Power Cleans

10 Front Squats

5 Push Jerks

20 Pull Ups

02-14-12 WOD

Skill Work:

One Arm Kettlebell Snatch

7-7-7

(Alternate arms; Left and Right = 1rep)

THEN. . . 

Cash In:  25 Sumo Dead Lift High Pulls

21-15-9

Kettle Bell Swing

Box Jumps

Ring Dips

Cash Out: 25 Sumo Dead Lift High Pulls

02-13-12 WOD

FRONT SQUAT

3-3-3-3-3

THEN. . . .

"Annie"

50,40,30,20,10

Sit Ups

Double Unders

(Note: If you don't have double unders, multiply them x3 for regular jumps.)

02-12-12 WOD

3 ROUNDS FOR TIME:

Bear Crawl 25'

Crab Walk 25'

Broad Jump 25'

Lunges 25'

02-11-12 WOD

30 REPS EACH FOR TIME:

Dead Lift

KB Swing

Push Ups

Clean / Jerk

Pull Ups

MB Slam

Box Jumps

Superman / Back Ext

Toes to Bar

Double Unders (90 Jump Rope)