WOD 3/7/13

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

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 10/17/12

3 Sets of 5 Deadlifts (60,70,80%) Then 3 Rounds of- 10x Deadlift 200m Run 14 Pistols 20 Double Unders

WOD 9/13/12

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

WOD 8/15/12

Block Loop 8 Rounds of: 8 Hand release push ups 8 Box jumps 8 TTB 8 Pistols (total) Block Loop

WOD 6/12/12

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

WOD 4/19/12

500m Row 10 Rounds of : 5 HSPU 10 Pistols (5/5) 500m Row

WOD 1/27/11

20 DB Snatch (10L/10R) 30 Pistols (15L/15/R) 400m Run 40 Pull-ups 400m Run 30 Pistols (15L/15R) 20 DB Snatch (10L/10R)

WOD 12/20/10

3 sets of:  each skill set completed before moving on to the next 5 Push Jerks 5 Shoulder Press 5 Back Squats Then:  AMRAP 10 minutes 20 Double Unders 10 Pistols 5 push ups

WOD 9/8/10

—-First—- 5 sets: 10x push press (65% 1RM) 60 sec rest 10 pistols —-Then—- 50 wallballs 5 burpees per rest You must complete a 5 burpee penalty everytime you rest during the wallballs.