WOD - Friday, May 30, 2014

Crab Walk Chipper

50 Burpees
50 Kettlebell swings - 45 lbs.
50 Box jump step overs - 24"
Bear crawl down and back
Crab walk down and back
100 Dubs
50 Wall ball - 20 lbs.

WOD - Thursday, May 29, 2014

13 min. AMRAP
5 Deadlift - heavy
10 Pullups
20 Situps
30 DUBS

After recovery, 5 rounds of 3 max bench press.  If no spotter, use the upright bench machine.

WOD - Tuesday, May 27, 2014

4 Rounds
20 Back squats 135/95
10 Power cleans 135/95

WOD - Friday, May 23, 2014

3 Rounds 
On the Track

1 Lap - move the 20 lb. slam ball around the track with a two-handed throw, backwards, over your head (back is facing up the track).  Heave the ball, run and pick it up where it lies, heave it again, until you're back around the track to the start.  Watch out for the turns :)

2 Laps - Run . . . Forrest, Run

WOD - Thursday, May 22, 2014

Master's Qualifier #4

75 pull-ups
100 wall-ball shots, 14 lb. to 10-foot target

WOD - Tuesday, May 20, 2014

5 Rounds
20 Push-ups
30 Sit-ups
400 m.

WOD - Monday, May 19, 2014

Filthy 50 - Less is more
25 box jumps (24”)
25 pull-ups
25 Back extensions - 25 lb. plate
25 lunge walks - 25 lb. plate
25 swings 45 lbs.
25 Push-press 115/95 lbs.
25 T2B's
25 wall-balls - higher target
25 burpees - hand release
25 double-unders x 2

WOD - Monday, May 12, 2014

18 min. AMRAP
10 Situps
9 Kettlebell
8 Push ups
7 Pull ups
6 Hanging cleans

WOD - Friday, May 9, 2014

2 Rounds
Down and back walking lunges - 95 lbs. in front rack position
5 Burpees at every half court line (25 total)
15 Push press - 95 lbs.

WOD - Tuesday, May 6, 2014

800 m.

3 Rounds
20 Box jump step over
30 Bent over rows (15 each arm)
40 Sit ups

800 m.

WOD - Monday, May 5, 2014

5 Rounds
200 m
15 Pull-ups
10 hanging cleans 95/65

WOD - Friday, May 2, 2014

10 back squats (75% of max)
30 Dubs
8 back squats
30 Dubs
6 back squats
30 Dubs
4 back squats
30 Dubs
2 back squats