WOD 3/7/13

4x[5 Dips, 10 Pistols, 20 DU's] 800m 4x[ 5 Dips, 10 Pistols, 20 DU's]

WOD 1/22/13

Deadlift 5,4,3,2,1 Then: 800m Run or row 8 Rounds of [8x dips, 16x Lateral Hurdle jumps] 800m run

WOD 1/2/13

3 Rounds: Block Loop 3x[7 dips, 11 HSPU, 15 Box Jumps]

WOD 12/06/12

400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run

WOD 12/1/12

5 Rounds: 8 KBS 8 Dips 8 Box Jumps 800m run 5 Rounds: 8 KBS 8 Dips 8 Box Jumps

WOD 11/20/12

“Dipping into the Stuffing” 4R:  200m/ 7 Dips 30 Power Cleans  30 Bar Facing Burpees 4R:  200m/7 Dips

WOD 11/17/12

800m Run 50 KBS 200m run 15 Dips 200m Run 15 Dips 20m Run 50 KBS 800m Run

WOD 10/25/12

1 Mile Run 75 sit ups 15 dips 800m Run 15 Dips 75 Sit ups 1 Mile Run

WOD 9/13/12

800m run or Row 10,9,8…1 Dips, Pistols 800m Run or Row

WOD 8/14/12

3 Sets of 5 Deadlift Then:  3 Rounds of- 400m Run 15x Deadlift (bw) 15 Dips

WOD 6/30/12

30 KBS/30 Double Unders/10 Dips 200m 25 KBS/25 Double Unders/10 Dips 200m 20 KBS/20 Double Unders/10 Dips 200m 15 KBS/15 Double Unders/10 Dips 200m 10 KBS/10 Double Unders/10 Dips 200m

WOD 6/12/12

1000m Row then- 6 Rounds of: 10 Pistols 10 Dips 10 Box Jumps 1 Prowler Push

WOD 5/9/12

Push Press 5,3,1 Then: 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Situps Block Loop 3 Rounds: 5 Pullups 7 Dips 9 GHD Sit ups or 18 Abmat Sit ups

WOD 4/18/12

“Boston Marathon” 2 Rounds for time: 26 TTB/200m 26 Dips/200m 26 KBS/200m 26 Walking Lunges/200m 26 Push ups/200m 26 Situps/200m 26 Squats/200m 26 Minute Time cap    

WOD 4/11/12

Back Squat 1,1,1,1,1,1,1 3 Rounds of: 20 Overhead Walking Lunges (45/25) 15 GHD sit ups or 30 Abmat Situps 10 Dips 200m Run

WOD 4/7/12

Block Loop 5 Rounds of- 5xOHS 7 Dips 12 Box Jumps Block Loop

WOD 3/29/12

5×5 Push Press Then 10,9,8…1 Dips Air Squats Driveway Sprint after evens

WOD 3/14/12

AMRAP 15 minutes: 8x Deadlift 8x Dips 20 Double Unders

WOD 2/29/12

400m 12 Dips 2 Deadlift(225/155) 10 Dips 4 DL 8 Dips 6 DL 6 Dips 8 DL 4 Dips 10 DL 2 Dips 12 DL 400m

WOD 2/25/12

21/15/9 Burpees (yep) Squats Wall step ups Dips

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