WOD

2/18/13

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A1: Weighted Push Ups: 3×8

A2: Weighted Chin Ups: 3×8

 

12 min AMRAP:

  • 5 HSPU
  • 10 Box Jumps
  • 20 Sit Ups

 

Extra:

Ring Rows 3×8

2/16/13

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Every two minutes complete one round of the following (5 Rounds):

  • 1 Clean + 4 (1 1/4 Front Squats)

 

With a partner complete “Jack”

20 min AMRAP

  • 10 Push Press (115/80)
  • 10 KBS (55/35)
  • 10 Box Jumps (24/20)

 

2/15/13

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Find 1RM Weighted Pull Up

 

A. 50 Burpees for time

B.  3 min AMRAP of DU’s

C. 1K Row for time

D. 3 x 1 min AMRAP of Muscle Ups OR Ring Rows

2/14/13

Rest/Make Up Day

 

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2/13/13

Photo by Melissa Schultz

Photo by Melissa Schultz

Back Squat: 5×5

 

For Time:

2 Rounds:

  • 20 KBS (55/35)
  • 20 Power Wall Balls (20/14), then

50 Sit Ups, then

2 Rounds:

  • 10 KBS (55/35)
  • 10 Power Wall Balls (20/14), then

50 Sit Ups

 

Extra:

Hip Extensions: 3×10

2/12/13

A1: Pendlay Rows 5×5

A2: Ring Dips 5×5

 

Burpee Pull Up Ladder:

  • Min 1: Perform 1 Burpee Pull Up
  • Min 2: Perform 2 Burpee Pull Ups
  • Min 3: Perform 3 Burpee Pull Ups
  • Continue until you cannot complete the round.

 

Extra:

Band pull apart series

 

 

 

 

 

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