Month: January 2011

W.O.D. 1/31/11   KB Snatch 5,5,3,3,3   21,16,15,12,9,6,3 Zurcher Squat/Push-ups Low position Lunge between sets

W.O.D. 1/28/11 KB Jerk 5×5  

W.O.D. 1/27/11 Complete this workout for time, 40 sec on 20 sec off: 50 SDLHP 20 Burpees 50 Slamball 20 Broad Jumps 50 OH Lunges 20 Pull -ups 500 M row      

W.O.D. 1/26/11   Deadlift 5×5  

W.O.D. 1/25/11 10 pull- ups 20 Box jump 30 Burpees 40 Wall-ball 50 push-ups 60 Swings 70 Jump-rope

W.O.D. 1/24/11 KB Snatch 5×5

W.O.D. 1/22/11   Fight Gone Bad with: 1. Wall Ball 2. SDLHP 3.Slam Ball 4.Swings 5, Row

W.O.D. 1/20/11 Push Press 3,3,3,1,1 And Then…………  

W.O.D. 1/20/11   Complete in 25 min: 4 Rounds of Sandbag Complexes 1/2 mile run 500 m row 20 dead hang pull-ups  

W.O.D. 1/19/11 Front Squat 3,3,3,1,1   Rest to be anounced!!!!