111130 WOD

20 Sit ups
20 Alt. Lunges
20 KB
20 minute AMRAP

Warm up: Run 200 m., Shoulder pass-thrus, 10 pu jacks, 15 DU x 2

111129 WOD

1 Min. Intervals...4 Rounds...score is total of low rep. count...
Wall balls
Dumbell press
MBC
Double unders...yes...more double unders...
Rest

Warm up: 20 Skaters, 10 Box jumps, 10 GM x 3

111128 WOD

8 Deadlifts
10 Toes 2 Bar
400 m. Run
x 5

Warm up: 15 Double unders...yes...double unders...again..., 15 push ups, 20 su x 3

111123 WOD

10 Weighted step ups
10 Weighted good mornings
10 Burpees
20 minute AMRAP

Warm up: 10 DU...practice....you know the rest..., 10 pull ups or swing/release, 20 mtn. climbers x 3

111122 WOD

"Ab Crusher"
Run "Brian"...

Warm up: 10 DU...practice...practice...practice...10 decline push ups, Samson stretch x 3

111121 WOD

5 Hang clean
20 DU
5 SDHP
x 5

Warm up: 10 jump squats, 10 K2E, 5 burpees x 3

111116 WOD

...REPEAT FROM COACHES BOOK...let's see how far you've come!!!!

111115 WOD

5 Thruster to Back squat
5 SDHP
Run 200 m.
x 10

Warm up: 100 JR, Back stretch, 10 pu jacks x 3

111114 WOD

1 Lap Bear Crawl...you'll see...;)
40 V-Sit twists
x 5

Warm up: 20 GM, 30 JJ, Run "Brian" x 1

111112 WOD

200m. OH Carry
20 K2E
20 Leg lifts
x 3

Warm up: Run 200, 10 dumbell press, 5 turkish get ups x 3

111109 WOD

20 KB
20 Box jumps
Run 400m
25 minute AMRAP

Warm up: 20HKTT, 10 DU, Samson stretch, 10SDHP x 3

111108 WOD

Death by: push up and sit up...alternating minutes, count starts at 5 reps...

Warm up: 10 wtd GM, back stretch, shoulder stretch, 15 wall balls x 3

111107 WOD

8 power clean - 95/135
50 mountain climbers
10 pull ups
x 5

Warm up: Run 200m, 10 pu rows, 20 sit ups x 3

111104 WOD

Run "Brian"
100 DU or 500 singles
For time...

Warm up: 15 AS, Samson stretch, Frankies, Buttkicks x 3

111103 WOD

"Baseline" 400m. run, 50 AS, 40 SU, 30 Pushups, 20 Box jumps, 10 Dips
30 min. AMRAP

Warm up: 10 GM, 10 Shoulder pass-thrus, 30 jj x 3

111102 WOD

Tabata:
Push press- 65/95
SDHP- 65/95
500 m. Row for time...

Warm up: 20 mountain climbers, 10 box jumps, 10 push up jacks x 3

111101 WOD

Run 200
6 Deadlift- BW...at least
x 6

Warm up: 10 tire jumps, 15 hammer swings, 5 handstands x 3