Friday Funtime

515 am WOD

Warmup: hspu, pistol progressions, CC pushup progressions

30 TGU
30 FS
30 BS
30 double kb cleans

Tuesday WOD 040213

515 in the am

Warmup with: a few rounds of bridge holds, getup situps, L-holds, handstand, box jumps on the bumper pile

4 RFT:
8 kb cleans L/R (24 or 32 kg)
Sprint 200, recover 200
Rack walk L out, rack walk R back
25 Spider-Man pushups

Press the heavy kb a time or three before you go.

an Easter WOD

Monday 040113 at 515 am

warmup:

2x: dead hang hold, bridge hold, 1:00 plank

3L/3R TGU

21-15-9
kb thruster L, kb thruster R
pullups

Friday funday

40 med ball cleans, 20 ring rows, 10 slow pushups

10 kb goblet cleans, 20 ring rows, 40
pushups

Planks: 3x 1:00/0:30

BS 2x30

AMRAP
10 L arm swings
5 Spider-Man pushups
10 R arm swings
5 Hindu pushups
15 gob squats

Thursday WOD 032113

Quick warmup: 50 pushups, 40 squats, 30 swings, 20 med ball cleans, 10 hspu, 5 kb press

AMRAP
5 reps of each:
PC
Thruster
Good morning
Row
Curl

Tuesday WOD 031913

warmup: hold the following positions for time; just a few seconds past discomfort

L-hold, HS hold, plank, kb snatch hold, bottom of squat hold, dead hang, bridge hold

21-15-12-9-6 (63 total)

DL 200#
ring dips
kb swings (1 or 2 arm, your choice)

1x? BP
1x? Rows

Monday 515 am 031813

15 spiderman pushups
10 HLR
15 divebombers
10 HLR
15 spiderman pushups

20 light goblet squat


Loaded carries 4 rounds:

2kb racked, 8 steps, squat-lunge-squat-lunge x2 out

1 kb snatch hold & 1 kb FC return

20 burpees in the yard