thursday 12/29/11

• 4 rounds
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• 5 ring dips (triple if dips are on box or paralletes)
• 10 deadlifts (185 / 125)
• 15 burpees
• 20 dubs (60 singles)

12/28/11

• SWOD
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• 15 Min AMRAP
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• 3 power snatch (135 / 95)
• 7 OHS (same weight)
• 500 M run
•  

12/27/11

• SWOD
• 
  
• 4 rounds
• 
  
• 50 M OH Lunge (45 / 25)
• 10 C2B pullups
• 20 Push ups (hand release)
• 100 M run with same plate

Fight Gone Bad

• SWOD
• 
  
• then... FIGHT GONE BAD!
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• 3 Rounds:
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• Wall-balls (20/14), 10 ft target (Reps)
• Sumo DLHP (75 / 45) (Reps)
• Box Jump, 20" (Reps)
• Push-press, 75 / 45) (Reps)
• Row (Calories)
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• In this workout you move from each of five stations after ONE minute.The clock does not reset or stop between exercises for a total of 5 minutes
• 
  
• One MIN break between each round of 5 minutes. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"Happy birthday Wendi"

• SWOD 
• 
  
• then...
• 
  
• 4 rounds
• 
  
• 7 Push Jerk (155 / 105)
• 15 Box Jumps (24" / 20")
• 750 M run