Sunday 8/4/13 WOD

5 Skills

30 minutes

Saturday 8/3/13 WOD

Running
Rest
Rowing
Rest
Cycling
Rest
Box Jump
Rest

1 minute each station
2X

Friday 8/2/13 WOD

Clean High Pull

5-5-5-5-5

Thursday 8/1/13 WOD

5 Skills

30 minutes

Wednesday 7/31/13 WOD

Burpee
Rest
Heavy Rope
Rest

1 minute Each Station
4X

Tuesday 7/30/13 WOD

Thruster

5-5-5-5-5

Monday 7/29/13 WOD

5 Skills

30 minutes

Sunday 7/28/13 WOD

5 Skills

30 minutes

Saturday 7/27/13 WOD

Rowing

2,000 meters

Friday 7/26/13 WOD

Military Press 3 Reps
Rest 2 minutes
Pull Up 3 Reps
Rest 2 minutes

4X

Thursday 7/25/13 WOD

Rowing

500 meter Sprint
Rest 3 minutes
3X

Wednesday 7/24/13 WOD

Deadlift

3-3-3-3-3

Tuesday 7/23/13 WOD

Rowing

30 seconds on 90 seconds off

6 rounds

Monday 7/22/13 WOD

5 Skills

30 minutes

Sunday 7/21/13 WOD

5 Skills

30 minutes

Saturday 7/20/13 WOD

KB Swing 32KG
Push Press 95lb
Air Squat
Pull-Up
Push Up
Box Jump 18"
Rest
Rest

1 minute each station
3X

Friday 7/19/13 WOD

5 Skills

30 minutes

Thursday 7/18/13 WOD

KB Snatch Left
KB Snatch Right
Rest

1 minute each station
4X

Wednesday 3/17/13 WOD

Sprints

8-10 second sprints

Tuesday 3/16/13 WOD

KB Overhead Swing
Rest
Push Up
Rest

1 minute each station
3X

Monday 7/15/13 WOD

Front Squat

3-3-3-3-3

Sunday 7/14/13 WOD

5 Skills

30 minutes

Saturday 7/13/13 WOD

Box Jump
Rest
Heavy Rope
Rest
Speed Rope
Rest

45 seconds on / 15 seconds off
3X

Friday 7/12/13 WOD

Chin Ups (Add Weight if Possible)

50 reps in 15 minutes

Thursday 7/11/13 WOD

KB Swing
KB Front Squat Right
KB Front Squat Left
KB Push Press Right
KB Push Press Left
KB Swing
Rest
Rest

30 seconds on / 5 seconds off
3X

Wednesday 7/10/13 WOD

Handstand Push Ups on Parallettes

50 Reps 15 minute Time Cap

If you can't do at least 3 in a row, do them off the floor and add 25 reps to the total.

If you can't do a HSPU do 50% of your bodyweight for a Military Press. Add 50 reps to the total

Tuesday 7/9/13 WOD

Row 2,000 Meters

12 Minute Time Cap

Monday 7/8/13 WOD

5 Skills

30 minutes