WOD 4/27/13

40x Overhead Walking Lunges (OWL) 200m 10x Dips 1x Sled Pull or Prowler Push 30x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 20x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 10x OWL 200m 10x Dips 1x Sled Pull or Prowler Push

WOD 4/4/13

50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

WOD 3/23/13

5 Rounds: 400m Run 10x Pushups 20 Walking Lunges 30 Quick Jumps 8am Class ONLY!

WOD 3/12/13

5 Rounds: 5x Shoulder Press 10x Barbell Lunge (on back) 200m 15x Box Jump

WOD 12/12/12

5,4,3,2,1 Jerk Then: 400m Run 50 Overhead Walking Lunges (45/25) 400m 40 OWL 400m 30 OWL

WOD 9/22/12

5 Rounds: 15 Lunges w/bar in front rack position 30 Double Unders

WOD 8/4/12

400m Run 3 Rounds of: 10 x Power Snatch Walking Lunge Loop (bar on back) 400m Run

WOD 7/18/12

800m Run or Row 10 HSPU 20 KBS 30 TTB 40 Overhead Walking Lunges (45/25) 400m Run or Row 40 Overhead Walking Lunges 30 TTB 20 KBS 10 HSPU 800m Run or Row

WOD 7/9/12

1 Mile Run 2 Rope Climbs 10 Ring Rows 200m Walking Lunge 10 Ring Rows 2 Rope Climbs 1 Mile Run

WOD 6/26/12

Push Press 3×3 Then: Block Loop or 600m Row 4 Rounds of- 8 Push Press/8 Barbell Lunges (on back) 500m Row

WOD 5/12/12

Block Loop 21-15-9 Power Snatch 1 way Driveway Lunge in between each snatch set Block Loop

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 1/31/12

5 Rounds: 5x Power Clean 10x Push Jerk 20x Barbell Lunge 30x Double Under

WOD 1/14/12

In teams of 2.  Both partners may work at same time, dividing the work in each round as desired. 5 Rounds: 800m run or row 20 Dips 20 Pull ups 2 Rope Climbs or prowler pushes 20 Overhead Lunges (45/25)

WOD 1/8/12

WOD # 1-AMRAP 7 minutes: 7 Deadlift (185/155) 7 TTB 7 Box Jumps (24/20) WOD #2-  Partnered 3 sets:  90 sec max KBS/30 sec rest then: Partner wheelbarrow across room 75 OHS (135/95) partner wheelbarrow 100 SDHP (95/65) 200 racked walking lunges 10 TTB penalty every time bar is dropped

WOD 12/12/11

Back Squat 1×7 Then: 100ft Overhead Lunge (45/25) 42 Situps/21 Dips 100ft Overhead Lunge 30 Sit ups/15 Dips 100ft Overhead Lunge 18 Situps/ 9 Dips

WOD 11/26/11

5 rounds: 40 Double Unders 20 Barbell Lunges (on back) 400m

WOD 11/8/11

800m run 4 rounds of: 20 Lunges 15 Situps 10 Push Ups 5 Dips Then: 800m run

WOD 9/24/11

3 Rounds: 7x Clean and Jerk 20x Barbell Lunge 400m

WOD 7/18/11

10,9,8,7…1  Power Cleans (135/95) After each set of cleans: 20 Walking Lunges 7 Pushups 200m Run

Next Page »