Wednesday 030613 WOD

Warmup: CC squats & hspu, 50 swings

RKC planks x6 15/15

AMRAP
DL x4 225#
Double kb jerks x4

Every 3rd round MR wide pushups -1

Pullup ladders or rope climb

Tuesday WOD

Warmup with a few swings & CC bridges & pushups (1 round)

RKC planks: 15 sec on/15 sec off, 6 rounds

4 RFT :
8 PC
800 run (sprint, recover, sprint, recover, etc.)

Monday WOD

Monday 030413 @ 515 am

Warmup with kb

Front squats: quantity TBD but it might not be pleasant

Friday the firsta March

warmup with a 400 run.

CC today: HSPU, bridges, pushups

in between each set, do 30 reps of the kb lift of your choice (swing, clean, snatch, windmill, TGU, etc.)

Thursday WOD

Last one for February

25 h2h
1:30 plank
25 h2h
1:30 plank
Flexed hang
15 hspu
PC&PJ 5x2
Flexed hang
15 hspu
BP 5x3
Flexed hang
15 hspu
Pullup ladders

Wednesday WOD 022713

5 min kb snatch, max reps

25 pushups, 25 ring dips

Janda sit-up 4x2

Bird dog, 1 arm press 5-3-2

DL 10x2

Tuesday 022613

Warmup: 50 reps, any combo of: swings-cleans-snatches-windmills-TGU-presses

Plank 1:00, 20 T2B, 20 wallballs

FS 5x2

PC 5x2

Pullup ladder, if you're doing one