Sunday 5/5/13 WOD

5 Skills

30 minutes

Saturday 5/4/13 WOD

5 Skills

30 minutes

Friday 5/3/13 WOD

Push Press

3-3-3-3-3

Thursday 5/2/13 WOD

5 Skills

30 minutes

Wednesday 5/1/13 WOD

Jump Squat
Rest
Squat Thrust
Rest
Half Burpee
Rest

30 seconds each station
6X

Tuesday 4/30/13 WOD

5 Skills

30 minutes

Monday 4/29/13 WOD

Get Up

1 minute Right
1 minute Rest
1 minute Left
1 minute Rest

4X

Sunday 4/28/13 WOD

5 Skills

30 minutes

Saturday 4/27/13 WOD

Air Squat
Box Jump
Rowing
Rest
Pull-Up
Push-Up
Push Press 45lbs
Rest

45 seconds on/15 seconds off

3X

Friday 4/26/13 WOD

5 Essential Skills

30 minutes

Thursday 4/25/13 WOD

Sprints

10 seconds

8X

Wednesday 4/24/13 WOD

5 Essential Skills

30 minutes

Tuesday 4/23/13 WOD

Back Squat

5-5-5-5-5

Monday 4/22/13 WOD

5 Essential Skills

30 minutes

Sunday 4/21/13 WOD

Rest

Saturday 4/20/13 WOD

5 Essential Skills

Practice for 30 minutes

Friday 4/19/13 WOD

KB Snatch

1 minute Right
1 minute Rest
1 minute Left
1 minute Rest

4X

Thursday 4/18/13 WOD

5 Essential Skills

Practice for 30 minutes

Wednesday 4/17/13 WOD

Thruster 50 reps 115lbs

12 minute Time Cap

Tuesday 4/16/13 WOD

5 Essential Skills

Practice for 30 minutes

Monday 4/15/13 WOD

KB Swing 24kg
Rest
Ring Inverted Row
Rest
Ring Push Up
Rest

30 seconds each station
4X

Sunday 4/14/13 WOD

Rest

Saturday 4/13/13 WOD

Overhead Press
3-3-3-3-3

Pull Up
3-3-3-3-3

Friday 4/12/13 WOD

5 Essential Skills

Practice for 30 minutes

Thursday 4/11/13 WOD

Box Jump Burpees

1 minute on/ 1 minute off

6X

Wednesday 4/10/13 WOD

5 Essential Skills

Practice for 30 minutes

Tuesday 4/9/13 WOD

Front Squat

5-5-5-5-5

Monday 4/8/13 WOD

5 Essential Skills

Practice for 30 minutes