Friday WOD 031513

warmup with 2 TGU per side, regular plank 2:00, 10 divebombers

50 reps each:

2xkb FS
PC + 10 step ups (5 sets of these)
box jumps
HSPU

Wednesday WOD

Warmup RKC planks: 3 min 20/20

25 squats

Work:

10-2 min rounds of:
5 pullups
3 c&p
1 hlr
5 snatch L/R

* your rest is whatever time is left in each 2 min round, if any. Ouch. *

BP afterward

Tuesday WOD

RKC planks 4:30 15/15

CC: 1 round of hspu, bridge, pushup

From the mothership:

AMRAP
DL x5
Sprints: driveway to light, recovery jog back

Monday WOD 031113

Left side: 1-10-1 one arm swings
Right side: clean & press

Run 800

Switch sides

Run 800

PC 1x10
Bent rows 1x10

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