Sunday 7/1/12 WOD

Rest

Saturday 6/30/12 WOD

Basics

KB or DB Squat Clean

KB or DB Push Press

Practice
15 minutes each
AMRAP

Friday 6/29/12 WOD

Rowing
Rest
Push Press
Rest

1 minute each station
4X

Thursday 6/28/12 WOD

Basics

KB or DB Snatch

KB or DB Get Up

Practice
15 minutes each
AMRAP

Wednesday 6/27/12 WOD

Burpee
Rest
Jump Rope (Double Unders)
Rest

1 minute each station
4X

Tuesday 6/26/12 WOD

Basics

Kipping Pull-Ups

Handstand Push-Ups

Practice of Skills
15 minutes each one
AMRAP

Monday 6/25/12 WOD

Alternating Step Up 18"
Push-Up
Pull-Up
Rest

1 minute each station
4X

Sunday 6/24/12 WOD

Rest

Saturday 6/23/12 WOD

Pull-Up   10 reps or 1 minute
Push-Up  20 reps or 1 minute
Sit-Up      30 reps or 1 minute
Squat       40 reps or 1 minute
Rowing   300 meters or 1 minute
Rest         1 minute

3X

Friday 6/22/12 WOD

Box Jumps
HSPU
Rest

1 minute each station
5X

Thursday 6/21/12 WOD

Fran

DB or KB Thrusters 21,15,9
Pull-Ups  21,15,9

10 minute Time Cap

Will be done in heats

Wednesday 6/20/12 WOD

Overhead Swing
Pull-Up
Rowing
Rest

45 seconds on/15 seconds off each station
4X

Tuesday 6/19/12 WOD

Med Ball Clean
Hanging Leg Raises
Sit Up
Rest

45 seconds on/15 seconds off each exercise
4X

Monday 6/18/12 WOD

KB or DB

Front Squat 15 reps or 1 minute
Rest             1 minute
High Pull     15 reps or 1 minute
Rest             1 minute
Push Press   15 reps or 1 minute
Rest             1 minute

3X

Sunday 6/17/12 WOD

Saturday 6/16/12 WOD

Heavy Rope
Rest
Box Jump
Rest

30 seconds each
8 rounds

Friday 6/15/12 WOD

Snatch 6 reps Right

Get Up 2 reps Right

Rest

Snatch 6 reps Left

Get Up 2 reps Left

Rest

5 sets

Thursday 6/14/12 WOD

Box Jump Burpee

1 minute on
1 minute off

6X

Wednesday 6/13/12 WOD

Kipping Pull-Up
Handstands
Pistols

Practice 30 minutes

Tuesday 6/12/12 WOD

Hindu Push-Up
Hindu Squat

1 minute each
5X

Monday 6/11/12 WOD

***No Class at 7:15am***

Thuster
Pull-Up
Rest

20 seconds on/10 seconds off each station
8X

Sunday 6/10/12 WOD

Rest

Saturday 6/9/12 WOD

Pull-Ups

Push-Ups

Sit-Ups

Squats

Rowing

Rest

1 minute each station

3X

Friday 6/8/12 WOD

Wall Ball
Box Jump
Push Up
Rest

1 minute each station
3X

Thursday 6/7/12 WOD

Rowing

30 second Sprints
2 minutes Rest

8X

Wednesday 6/6/12 WOD

Med Ball Clean
Rest
Push-Up
Rest

1 minute each station
4X

Tuesday 6/5/12 WOD

KB or DB Thruster
Rest
Pull-Up
Rest

1 minute each station
4X

Monday 6/4/12 WOD

KB or DB Swing
Rest
Box Jump
Rest

1 minute each station
4X