WOD| April 17, 2013

SKILL:
Turkish Getup (TGU)
3x3x3x3x3 (each arm/increasing weight each set)

WOD:
1 RFT
250 Single Jump Ropes
100 Abmat Sit-ups
50 Lunge Steps (53/35)
50 Goblet Squats (53/35)
100 Butterfly Abmat Sit-ups
250 Single Jump Rope

**Rx+ Sub 150 Double Unders for Singles

WOD| April 16, 2013

SKILL:
1000m Row for time

WOD:
5 Rounds
Max Unbroken Bench Press
Rx 115/75 Rx+ 135/95
Max Unbroken Pull-Ups
* No rest between exercises/Rest 2 min between Rounds

Post-WOD:
Row 500m for time

WOD| April 15, 2013

SKILL:
Sprint Warm-up & Mobility

WOD:
8 min AMRAP
25 Back Squat
(Rx 135/95 - Rx+ 155/105)
50 Double Under
2 min AMRAP
KBS (Rx 53/35 - Rx+ 70/45)

* No rest between WODs/Score is rounds (1) + reps (2)

WOD| April 13, 2013

SKILL:
Hip/Shoulder Mobility

WOD:
Team/individual Angie with 800 m run to start

WOD| April 12, 2013

SKILL:
Strict Press
Find a 1RM

WOD:
Death by...
Wall Balls (20/14)
* Rx: 1st 10 Rds add 12 Sit-ups
* Rx+: 1st 10 Rds add 6 CTB Pull-Ups

WOD| April 11, 2013

SKILL:
Squat Cleans
15 min to find 1RM

WOD:
12 min AMRAP
5 Squat Cleans 135/95-Rx 155/105-Rx+
5 Ring Dips
5 KBS 53/35-Rx 70/45-Rx+

Post-WOD:
5 min group stretch/cool down

WOD| April 10, 2013

SKILL:

Max Broad Jump

WOD:

Row 500M

30 Deadlift (225/155)

30 HR Pushups

30 TTB

30 Wall Balls (20/14)