Front Squats

5×5

15 . 12 . 9 . 6 . 3

Suicide Plank

Box Jumps

Squat Thrusts

Dumbbell Jerk

3.3.3.1.1

12 min AMRAP

20 KB swings

20 DU’s (Scale = 30 tuck jumps)

Weighted Pull Ups 3.3.3.1.1

2 RFT

20 Zurcher Squat

10 K to E

20 Wall Ball

10 K to E

20 DB Thruster

10 K to E

OHS-  3,3,3,3,1 

3 Rounds:

5 Dumbell Snatch L/R

10 Wallball

30 Mt Climbers (more…)

W.O.D. 2/24/12

Dumbell Jerk 5×3

12 min Chelsea every min on the min for 12 min:

5 Pull-ups

10 Push-ups

15 Squats

W.O.D. 2/23/12

Weighted Pull-ups 5×3

AmRap Burpees in 7 min

W.o.D. 2/22/12

OHS 5×3

AMRAP in 20:

Dumbell Hang cleans 5 L/R

20 Abmat sit-ups

(more…)

W.O.D. 2/21/12

One armed Jerk 5×5 (Dumbell or Kettlebells)

50 TGU for Time

(more…)

W.O.D. 2/21/12

Weighted pull-ups 5×5

4 Rounds for time:

10 SDLHP

5 thrusters

(more…)

W.O.D. 2/17/12

KB Snatch 5×5

AMRAP in 10 min:

8 KB Floor Press L/R

8  KB Rows L/R

10 Swing

8 Catch Squats

(more…)