WOD: amrap 13 min

20 Thrusters
40 KB Swings
50 skip rope/ double unders

Finish with Pull ups

WOD: 3 rounds for Time

600m run
25 Pull Ups
25 Squats.
25 Push Ups
25 Sit Ups

Finish with KB Cleans

WOD:

Dead Lifts 3-3-3-3-3-3-3

Finish with Front Squats

WOD: 3 Rounds for Time

30 Wall Balls
20 Chin ups

Finish with Hip Ext

WOD: 3 Rounds for Time


20 Sumo DL high Pull
20 OH R Lunges
20 Burpees

Finish KB Cleans

WOD: AMRAP 15 min

25 Squats
5 KB Push Press each arm
25 Squats
10 Push ups
25 Squats
10 Bent Row (DB or KB)

Finish With Pull ups

WOD 3 Rounds for Time

20 over head walking lunges
30 KB Swing
200m Sprint

Finish With KB single arm swings

WOD 3 Rounds for Time

400m Run
15 Push ups
20 Pull ups
30 Sit Ups
50 Squat

Finish With laying in a puddle of your own sweat.

WOD for June 17, 2010

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Bench press 10/9/8/7/6/5/4/3/2/1


Finish with Tabata Squats.

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for Time

30 KB Swings
20 Pull Ups
50 Squats

Finish with Hang Cleans.

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD AMRAP 15min

5 Burpees
10 Push ups
15 Squats

Finish with Med Ball Cleans.

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time 21-15-9

Thrusters
Pull ups

Finish with KB Swings

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

30 Wall Balls
30 Push ups
30 Pull ups

Finish with Ring Dips

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

400m run
25 Dead Lifts
25 Push Press

Finish with Kip's

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 rounds for time

200m Run
15 thrusters
15 Ring Dips
30 supermans

Finish with RDL's

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD

Deadlifts 5-5-5-5-5

Finish with Tabata Squats

Joint Mobility Drills

Warm up: 3 rounds, 10-15 reps of
:
Over Head Squats
Sit-ups (Full)
Good mornings/Hip Extensions

Push ups/Dips
Pull ups/Ring Rows
Yoga stretching (for 15-30 seconds)

WOD 3 Rounds for Time

30 over head lunges
30 Sit ups
30 Wall Balls

Finish with Front Squat KB