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WOD 2/13/13

Warm Up: 800m with sand bag 5×5 Push press (light) WOD: 15-11-9 Split jerks (135/95) Burpee Pull ups 200m with sand bag

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2-14-13 V DAY WOD

Warm up: (3 rds) 7 Thrusters with the bar 8 Push Ups 9 Sit ups VALENTINE’s DAY Chipper  (40 min cut off) 400m run 100 sit ups 90 Front Squats (65/45) 80 push ups 70 push press (65/45) 60 mountain...

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WOD 2/18/13

Warm Up: –400m –2 rds 15 pushups 15 burpees 15 squats WOD: 21/15/9/4 Power Cleans (135/95) Pull ups Box jumps      

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WOD 2/19/13

Warm Up: 5×5 Dead Lifts 25 push ups OverHead Squats till you get to Rx weight for WOD WOD: (5 rds) 10 Over Head Squats (115/85) 15 Wall Balls 20 Hand release Push Ups

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WOD 2/20/13

Lifting heavy today. Knowing your max lifts are very important. It will help you break down your pace for normal WOD’s. Warm Up: 400m Run 15 min mobility session WOD: Max lifts on Power Cleans and Push...

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WOD 2/21/13

Warm Up: 4 min DU’s tabada push ups/ bicyles/ squats WOD: 30 Thrusters 40 Pull Ups 50 KB Swings 60 Sit ups 70 Burpees    

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WOD 2/26/13

Warm Up: 400m run 7 rds –1 hang squat clean to push jerk (go up in weight each rd) –3 push ups WOD: 7rds –7 push jerks (155/105) –7 B2C pull ups –7 Burpees

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WOD 2/27/13

Warm Up: 400m run - 3rds –10 knees to chest –15 push ups –20 squats WOD:    25min AMRAP 10 Power Cleans (135/95) 10 Back Squats (135/95) 10 Box Jumps 200m run  

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WOD 2/28/13

Warm Up: 3 rds –10 wall balls –10 box jumps –10 push ups WOD: AMRAP 18 mins –Power Snatches –Burpees –Thrusters –Wall Balls –Slam Bags

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WOD 3/4/13

Warm Up: 30 spiderman pushups 30 front squats (95/65) 30 box jumps overs WOD: 21/15/9/4 power cleans (135/95) wall ball sit ups KB swings

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WOD 3/5/13

Warm Up: 3×5 Shoulder Press 3×5 Push Press 400m run WOD: Go Heavy! A. 5x5x5x5x3x3x2x1 Dead Lifts (increase in weight each set) 15 ring push ups between each round B. 10 Tire flips

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WOD 3/6/13

Warm Up: 3rds 10 DU’s 10 Wall Balls 10 Pull Ups WOD: AMRAP 15mins 7 Thrusters (115/75) 7 Burpee Broad Jumps

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WOD 3/11/13

Warm Up: 15 box jumps 10 squat jumps 5 push ups 50 high knees WOD: A. “Diane” 21/15/9 Dead lifts (225/135) Handstand Push ups B. 5×5 Front Squats

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WOD 3/12/13

Warm Up: 5 min Double unders WOD: 8rds 10 Push Press (135/75) 10 Pull ups 10 ring dips 200m

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WOD 3/14/13

Warm Up: 30 Vups 30 Slam Bags 400m run WOD: (20 min AMRAP) 40 lunges with weight over head (25/10) 25 Push Ups 10 Power Snatches (115/75)

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WOD 3/18/13

Welcome back from spring break and SXSW. Warm Up: 400m run 5×5 Dead Lifts WOD: 4 rds, 25 min cut off 30 sumo dead lift high pulls (75/45) 30 Power Snatches (75/45) 200m run  

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WOD 3/25/13

Warm Up: 3rds 20 Double unders 25 KB Swings 30 Bicycles WOD: 4rds 10 Dead Lifts (at body weight) 20 Box Jumps

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WOD 3/26/13

Warm Up: 3rds 5 wall balls 10 power cleans (45/65) 15 squats WOD: 7rds 7 Power snatches (135/95) 7 Strict Pull Ups 7 wall ball sit ups

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WOD 3/27/13

Warm Up: (2rds) 10 Push Ups 15 Bear Complex (65/45) WOD: (17 min AMRAP) 8 Front Squats (95/75) 7 Hand Stand Push Ups 200m run with med ball (20/14)

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WOD 3/28/13

Today we say bye to out favorite coach, Stacie. Stacie is going off to the Navy in May and we wish her the best of luck. We also thank her for her service to our great nation. WE LOVE YOU!!!! I’m going...

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