Sunday 11/3/13 WOD

Running
Rest
Rest
Rowing
Rest
Rest
Biking
Rest
Rest

1 minute each station
3X

Saturday 11/2/13 WOD

5 Skills

*9am Metabolic Conditioning

Friday 11/1/13 WOD

Kettlebell Get Up

10 minutes Practice

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

4X

Thursday 10/31/13 WOD

5 Skills

*5:30pm Metabolic Conditioning

Wednesday 10/30/13 WOD

Kettlebell Snatch

10 minutes Practice

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

4X

Tuesday 10/29/13 WOD

5 Skills

*6:30pm Metabolic Conditioning

Monday 10/28/13 WOD

Kettlebell Long Cycle

10 minutes Practice

1 minute on
1 minute off

6X

Sunday 10/27/13 WOD

Rowing
Rest
Push Ups
Rest

30 seconds each station
5X

Saturday 10/26/13 WOD

5 Skills

*9am Metabolic Conditioning

Friday 10/25/13 WOD

Bent Over Row

3-3-3-3

Heavy Rope

30 seconds on/30 seconds off

5X

Thursday 10/24/13 WOD

Deadlift

3-3-3-3


Rowing

30 seconds on/30 seconds off

5X

Wednesday 10/23/13 WOD

5 skills

*5:30pm metabolic conditioning

Tuesday 10/22/13 WOD

Front Squat

3-3-3-3

Burpee

30 seconds on/30 seconds off

5X

Monday 10/21/13 WOD

Push Press

3-3-3-3

Box Jump

30 seconds on/30 seconds off

5X

Sunday 10/20/13 WOD

5 Skills

*11:30am Met Con

Saturday 10/19/13 WOD

5 Skills

*9:00am Met Con

Friday 10/18/13 WOD

Handstand Push Ups 5 Reps
Pull Ups 10 Reps

AMRAP in 15 minutes

Thursday 10/17/13 WOD

5 Skills

*6:30 Met Con

Wednesday 10/16/13 WOD

Overhead Squat

5-5-5-5-5

Tuesday 10/15/13 WOD

Rowing
Rest
Box Jump
Rest
Air Squat
Rest

30 seconds each station
4X

Monday 10/14/13

Thruster

3-3-3

Weighted Pull Up

3-3-3

Sunday 10/13/13 WOD

Row 2K

Saturday 10/12/13 WOD

5 Skills

**9:00amMetabolic Conditioning

Friday 10/11/13 WOD

Overhead Press

5-5-5

Push Press

3-3-3

Thursday 10/10/13 WOD

Speedboard Sprints

Form Running Drills

8-10 second sprints

Wednesday 10/9/13 WOD

5 Skills

**7:00pm Metabolic Conditioning

Tuesday 10/8/13 WOD

Deadlift

3-3-3-3-3

Monday 10/7/13 WOD

Cindy

Pull Up 5 reps
Push Up 10 reps
Squat 15 reps

AMRAP in 20 minutes

Sunday 10/6/13 WOD

Fight Gone Bad

Rowing
Push Press
Box Jump
Pull Up
Air Squat
Rest

1 minute each station
3X

Saturday 10/5/13 WOD

Kettlebell Swing
Rest
Kettlebell High Pull
Rest

30 seconds each station
5X

Friday 10/4/13 WOD

5 Skills

*Metabolic Conditioning at 6:00pm

Thursday 10/3/13 WOD

Air Squat
Rest
Burpee
Rest
Pull Up
Rest

30 seconds each station
4X

Wednesday 10/2/13 WOD

Kettlebell Thruster

1 minute on/3 minutes off
5X

Tuesday 10/1/13 WOD

Box Jumps
Rest
Ring Dips
Rest
Heavy Rope
Rest

30 seconds each station
4X