W.O.D. 1/31/11

KB Snatch 5,5,3,3,3

21,16,15,12,9,6,3

Zurcher Squat/Push-ups

Low position Lunge between sets

W.O.D. 1/28/11

KB Jerk 5×5

W.O.D. 1/27/11

Complete this workout for time, 40 sec on 20 sec off:

50 SDLHP

20 Burpees

50 Slamball

20 Broad Jumps

50 OH Lunges

20 Pull -ups

500 M row

W.O.D. 1/26/11

Deadlift 5×5

W.O.D. 1/25/11

10 pull- ups

20 Box jump

30 Burpees

40 Wall-ball

50 push-ups

60 Swings

70 Jump-rope

W.O.D. 1/24/11

KB Snatch 5×5

W.O.D. 1/22/11

Fight Gone Bad with:

1. Wall Ball

2. SDLHP

3.Slam Ball

4.Swings

5, Row

W.O.D. 1/20/11

Push Press 3,3,3,1,1

And Then…………

W.O.D. 1/20/11

Complete in 25 min:

4 Rounds of Sandbag Complexes

1/2 mile run

500 m row

20 dead hang pull-ups

W.O.D. 1/19/11

Front Squat 3,3,3,1,1

Rest to be anounced!!!!