WOD 6/19/13

• 1 Mile Run
• 100 Burpees
• 100 Sit ups
• 1 Mile Run

WOD 6/18/13

• Back Squat 5×5
• Then:
• 50 DU/25 Pull ups
• 200m
• 50 DU/20 Pull ups
• 200m
• 50 DU/15 Pull ups
• 200m

WOD 6/17/13

• Push Press 5×5
• WOD:
• 4 Rounds-
• 200m Run
• 10x Cluster (squat clean/thruster)

WOD 6/15/13

• “DOUBLE TROUBLE”
• (Teams of 2, 1 works at a time)
• “Karen”
• 150 Wallballs
• “Claudia”
• 5 Rounds of-
• 20x KBS
• 400m

WOD 6/14/13

Friday Fitness Fun!

WOD 6/13/13

• AMRAP 15 minutes:
• 5x HSPU
• 7x Pull up
• 9x DB Power Snatch
• 11x Box Jump

WOD 6/12/13

• 400m Run
• 21x Medball Clean/42x DU
• 15x Medball Clean/30x DU
• 9x Medball Clean/18x DU
• 200m Run
• 9x Medball Clean/18x DU
• 15x Medball Clean/30x DU
• 21x Medball Clean/42x DU
• 400m Run

WOD 6/11/13

• 2x [15x PushPress, 150m Medball Carry]
• 1000m Run or Row
• 2x[15x PushPress, 150m Medball Carry]

WOD 6/10/13

• AMRAP 20 Minutes:
• 10x SDHP
• 10x TTB
• 200m Run

WOD 6/8/13

• 800m Run or Row
• 21-15-9
• OHS
• Push Ups
• 800m Run or Row

WOD 6/6/13

• Friday Fitness Fun!

WOD 6/6/13

• Deadlift 5,5,3,3,3
• Then-  4 Rounds:
• 7x HSPU
• 7x Hang Power Clean
• 200m

WOD 6/5/13

• “Flashback” (2009 Sectionals)
• (in teams of 2)
• 2000m Run
• 6 Rounds of-
• 20x Box Jump
• 20x Wallball

WOD 6/4/13

• Front Squat 5,5,3,3,3
• Then:  3 Rounds-
• 40x Sit up
• 30x Double Under
• 20x KBS
• 10x Pull up

WOD 6/3/13

• Push Jerk 5,5,3,3,3
• Then:  AMRAP 15 minutes-
• 10x Push Press
• 200m Run

WOD 6/1/13

• “The Devil Wears Nanos” (in teams of 2)
• 8x 200m (off partner holds plank while other partner runs)
• 100x KBS
• 200x Air Squat
• 100 Lateral Hurdle Jumps
• 200x Air Squat
• 100x KBS
• 8x 200m
• 35 Minute time cap
• REMINDER!! 8AM CLASS ONLY!

WOD 5/30/13

• Back Squat 3,3,3,3,3
• Then:
• 200 Double Unders
• 21-15-9
• Power Clean
• TTB
• 100 Double Unders

WOD 5/29/13

• “Nancy”
• 5 Rounds:
• 400m
• 15x OHS (95/65)

WOD 5/28/13

• Jerk 3,3,3,3,3
• Then:
• 400m
• 4x[15x Box Jump, 7x Push Press]
• 200m

WOD 5/26/13

Rest–We are closed Sunday and Monday

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