03/01/13

MOD Skin-the-cat WOD “Grace” 30 clean & jerks, 135/95

02/28/13

10.9.8.7.6.5.4.3.2.1 Deadlifts Hang cleans Front squats Push press Back squats *add weight every round, rest as needed between rounds

02/27/13

MOD Overhead squats WOD 5 rounds -400m run -10 ground-to-overheads -10 box jumps -10 overhead squats

02/26/13

MOD Front squats WOD 10-9-8-7-6-5-4-3-2-1 Pistols Burpees Push ups, hand release  

02/25/13

MOD Double unders Wall balls WOD 10 deadlifts, 315/225 20 chest-to-bar pull ups 40 wall balls 8 deadlifts 16 c2b pull ups 32 wall balls 6 deadlifts 12 c2b pull ups 24 wall balls 4 deadlifts 8 c2b pull ups 16 wall balls 2 deadlifts 4 c2b pull ups 8 wall balls

Running WODs, Week 8

Tuesday 2-6 x 4:00, rest 3:00, hold distance steady for each interval Thursday 2-6 x 200m, rest 1:00, keep each interval within 3-5s 2-6 x 400m, rest 1:30, keep each interval within 3-5s Sunday 5K @ 10-mile pace from week 7

02/22/13

Happy birthday Kris! WOD ???

02/21/13

MOD Press progressions WOD 4 minute AMRAP 5 push press 3 hspu

02/20/13

MOD Snatches WOD 12 minute AMRAP 4 pistols 3 power snatches 2 clapping push ups 1 muscle up

02/19/13

WOD 10 front squats, 10 double unders 9 front squats, 20 double unders 8 front squats, 30 double unders 7 front squats, 40 double unders 6 front squats, 50 double unders 5 front squats, 60 double unders 4 front squats, 70 double unders 3 front squats, 80 double unders 2 front squats, 90 double unders 1 front squat, 100 double …