03.01.13 Friday

STRENGTH: Bear Complex WOD: 6 Rounds for Time: Bear Crawl (from Pull Up Bar to end of mats at bay door) 5 Man Makers (25/15#) 200m Run

02.28.13 Thursday

SKILL: Sotts Press with KB 2×5 ea arm WOD: For Time: 100 KBS (44/35#) EMOM 5 Goblet Squats AP: 50 KB Russian Twists BEGINNER CLASS SKILL: Scotts Press w/ PVC Pipe WOD: For Time: 75 KBS (35/26#) EMOM 5 Goblet...

02.27.13 Wednesday

STAMINA: 2 x 400m Run WOD: 50 Sit Ups 40 Slam Balls (25/15#) 30 Burpees 20 Power Cleans (75/45#) 10 Lunges w/ Bar 200m Sprint

02.26.13 Tuesday

STRENGTH: Hang Power Clean 3-3-3-3 WOD: “JT” 21-15-9 Handstand Push Ups Ring Dips Push Ups AP: 3×10 Toe Touches BEGINNER CLASS SKILL: HandStand Push Ups WOD: 21-15-9 Push Press (65/45#) Ring Dips Push...

02.24.13 Monday

SKILL: Max Timed Chin Over Bar WOD: 12 min AMRAP 15 Ground to OH w/ Plate 200m Run w/ Plate OH (45/25#) 30 Russian Twists w/ Plate AP: 50 partner med ball sit ups