WOD - Monday, December 23, 2013

13.3

150 Wallball
90 Double unders

WOD - Friday, December 20, 2013

10 Rounds
10 Box step ups with 45 lb. plate
10 Pull ups

WOD - Thursday, December 19, 2013

21-15-9
Clean 115-135 lbs.
Dips
Incline Pushups

WOD - Tuesday, December 17, 2013

 3 Rounds
20 Dumbell burpee snatch
40 Situps
60 DUBS

WOD - Monday, December 16, 2013

20 Min. AMRAP
1 lap Farmer carry
10 Pushups
10 Pullups

“Stump” (Kinda)

Two rounds for time of:
7 – Wall climbs
30 – Knees to Elbows
60 – Double Unders
Run 800m

WOD - Thursday, December 12, 2013

4 Rounds
10 Push press (heavy)
10 Box jump - 24"
10 Burpees
10 Deadlift (same bar)

WOD - Tuesday, December 10, 2013

SWOD
3 sets max pullups

5 Rounds
20 Kettlebell swings
.20 miles on the treadmill

WOD - Monday, December 9, 2013

Snatch Ladder Plus
30 Snatch 45/65
30 DUBS
30 Snatch 75/95
30 DUBS
30 Snatch 95/115
30 DUBS
5 Snatch 115/135

WOD - Thursday, December 5, 2013

12 Min. AMRAP
8 Pushups
12 Box jump - 24"
16 Kettlebell swing
20 Situps

WOD - Tuesday, December 3, 2013

"Clair"

2 Rounds:
Bear crawl down - 5 burpees
Bear crawl back - 5 burpees
Farmer's carry down and back - 10 burpees
Farmer's carry down and back - 10 burpees
50 DUBS

WOD - Monday, December 2, 2013

Pilot Games 11.6

Complete as many rounds and reps as possible in 7 minutes of:
3 Thrusters - 90 lbs.
3 Chest to bar pullups
6 Thrusters - 90 lbs.
6 Chest to bar pullups
9/9
12/12
etc. 

Thruster must be full depth on the squat and locked out on the press.  Thruster must move from squat to press overhead in one movement.  No stopping in the rack position and then pressing overhead.
Collarbone above the bar on pullups.  EVERY PULLUP BEGINS IN THE FULL HANG POSITION.

Level 2
Thrusters at 65 lbs.
Regular pullups
If you move to Level 2 start over at the round of 3.  Count number of reps at Rx and then reps at Level 2.