W.O.D.4/29/11

KB Snatch 5×5

W.O.D. 4/28/11

“Fight gone bad”

W.O.D 4/27/11

Hang Clean 5×5

‘Lumberjack’

wear your running shoes!

Front Squats

5×5

10×3 dbl Catch Squat

Single leg jump rope

W.O.D. 4/22/11

Walking Swings

W.O.D. 4/21/11

Deadlift 5,3,3,3,1,1

DKB Clean and Speed press 8×2

4 Shuttle sprints

*6 PM cancelled on Friday, 11 AM Added for this Friday*

W.O.D. 4/20/11

Each exercise  for 1 min for 20 min:

Battle rope

Rower

Alt swings

Box Jumps

W.O.D. 4/18/11

5 Rounds for time:

5 L/R

Swing/ High pull/ Clean/ squat /press

Gym lap between rounds

W.O.D. 4/15/11

Ring Dips 5×3

Rope Climb 4 accents

Rope Curls/Tricep rope press 3 rounds of 10

20 Sledge hits/ sprints 3 rounds