Wednesday, January 9, 2013

A/B WOD

"Karen"

150 wallballs for time (20/14)

Cash Out

10 pushups for every time you dropped the wallball

Tuesday, January 8, 2013

A WOD

Complete 6 rounds for time:

5 Clean and Jerk (135/95)
20 Abmat Situps
40 Double-unders

B WOD

Complete 6 rounds for time:

10 Wallball Cleans
20 Abmat Situps
120 Single-unders

Monday, January 7, 2013

A/B WOD

"Mary"

Complete as many rounds as possible in 20 min:

5  HSPU
10 One legged squats (alternating)
15 Pullups

Saturday, January 5, 2013

A WOD

Complete as many rounds as possible in 20 min:

2 Muscle-ups
5 Weighted situps (45/25)
8 Kettlebell swings (53/35)

B WOD

Complete as many rounds as possible in 20 min:

5 Ring Rows
5 Ring Dips
5 Weighted situps (or 8 abmat situps)
8 Kettlebell swings

Friday, January 4, 2013

A WOD

For time (no partitioning):
Run 800m
30 Cleans (135/95)
100 pushups

B WOD

For time (no partitioning):
Run 800m
30 Medball cleans
100 pushups

Thursday, January 3, 2013

A/B WOD

Complete 21, 15, 9 reps for time:

HSPU
Burpees

This should be a short WOD, go as fast as possible!

Cash Out

Max reps pullups

Wednesday, January 2, 2013

A/B WOD

"Loredo"

Six rounds for time:
24 Squats
24 Push-ups
24 Walking Lunge Steps
Run 400m