8/1/13 - team wall balls and rope

• SWOD then...
• 
  
• Team WOD 2-3
• 4 rounds
• 
  
• 40 Wall Balls
• 4 Rope Climbs / 18 Strict Pullups
• 400 M Med Ball Run

7/31/13 - FGB style

• SWOD then...
• 
  
• FGB style WOD - 3 rounds of 5 (1 min stations) with 1 min rest between rounds
• 
  
• Row (for cal)
• Burpees
• Situps
• Sumo DLHP (70/53)
• HR Pushups

7/30/13 - DL Snatch & OHS complex

• SWOD then...
• 
  
•  Complex AMRAP 7 
• 
  
• 5 Snatch Grip DL (135/95) 
• 3 Hang Snatch (pwr or sqt) 
• 1 OHS (the 3rd hang snatch be a squat snatch and count for the OHS) 
• 
  
• rest 5 min... 
• 
  
• AMRAP 7 
• 
  
• 10 T2B
• 30 Double Unders

7/29/13 - Helen (benchmark)

• SWOD then...
• 
  
• 3 rounds
• 
  
• 400 M run
• 21 KB American Swings (53/35)
• 12 Pullups

7/27/13

• 4 rounds 
• 
  
• 15 Sumo DLHP (95/65) 
• 15 Burpees 
• 400 M run

7/26/13 - Leg and Core burner

• SWOD then...
• 
  
• EMOM 10
• 8 wall balls (20/14)
• Plank hold for remainder of minute
• 
  
• rest 2 min
• 
  
• EMOM 10
• 15 air squats
• L-Sit hold for remainder of minute

7/2513 - Grind It Out

• SWOD then...
• 
  
• 20 OHS (155/105)
• 30 Deadlifts (same weight)
• 50 Pullups
• 60 Box Jump overs (24"/20")
• 80 situps
• 120 double unders

7/24/13 - Team Game

• SWOD then...
• 
  
• Teams of 2-3 
• 
  
• 3 rounds 
• 
  
• Run 400 M with Plate (45/25) *teammates can switch who carries at any point* 
• 30 Power Cleans (165/105) 
• 100 M Overhead walk with barbell (165/105) 

7/23/13

• SWOD then...
• 
  
• 2 minute rounds with 1 min rest 
• 
  
• 5 rounds 
• 
  
• 100 M run 
• 15 Toes To Bar 
• AMRAP KB American Swings (70/53)

7/22/13 - JT (benchmark)

• SWOD then...
• 
  
• JT 
• 21-15-9 
• 
  
• HSPU / 2x for modified 
• Ring Dips / 2x for box dips 
• Pushups

7/19/13

• SWOD then...
• 
  
• AMRAP 12 min
• 
  
• 2-4-6-8...increasing in reps of 2:
• 
  
• Deadlifts (275/165)
• C2B Pullups

7/18/13 - Team Fun!

• SWOD then...
• 
  
• Teams of 2-3
• 
  
• 4rounds
• 
  
• 1000 M row (500 per person)
• 50 M Bar back rack Lunges (95/65)
• 30 facing high-five Pushups
• 30 KB Russian Swings (70/53)

• Totals are per team of TWO!

7/17/13

• SWOD then...
• 
  
• 20 Knees to Elbows / 30 v-ups 
• 800 M run 
• 40 Getup Situps (45/25) 
• 800 M run 
• 100 Situps 
• 800 M run

7/16/13

• SWOD then...
• 
  
• AMRAP 9
• 
  
• 1 Rope Climb /3 Strict Pullups
• 5 Box Jumps (30"/24")
• 
  
• rest 5 min
• 
  
• AMRAP 9
• 
  
• 5 Power Snatches (115/75)
• 30 Double Unders

7/15/13 - Coe (benchmark)

• SWOD then...
• 
  
• 10 Rounds
• 
  
• 10 Thruster (95/65) 
• 10 Ring Pushup / 15 HR pushups

7/13/13

• AMRAP 25 Min
• 
  
• 10 Wall Balls
• 10 Ring Dips / 30 Box Dips
• 10 KB American Swings (70/53)

7/12/13

• SWOD then...
• 
  
• 7 rounds 
• 
  
• 5 OHS (135/85) 
• 10 Floor Press (135/85) 
• 20 russian twists (45/25)

7/11/13

• SWOD then...
• 
  
• 15 Min AMRAP
• 
  
• 10 C2B pullups
• 10 single arm DB / KB snatch (5/arm)(55/35)
• 30 Double Unders / Jumping Jacks

7/10/13

• SWOD then...
• 
  
• 400 M run 
• 50 Sumo DLHP (70/53) 
• 400 M run 
• 30 HSPU / 2x modified 
• 400 M run 
• 30 Toes To Bar / 50 V-Ups

7/9/13

• SWOD then...
• 
  
• 5 rounds 
• 
  
• 21 Situps 
• 15 Box Jumps (30"/24") 
• 9 Front Squats (205/135)

7/8/13 - Rankel (benchmark)

• SWOD then...
• 
  
• AMRAP 20 
• 
  
• 6 Deadlift (225/135) 
• 7 Burpee pullups 
• 10 KB American swings (70/53) 
• 200 M run

7/3/13

• SWOD then...
• 
  
• 10 Power Snatches (135/95)
• 20 Plate Burpees (45/35)
• 30 Power Cleans (135/95)
• 40 Pullups
• 50 Wall Balls
• 100 Double Unders
• 800 M run

7/2/13

• SWOD then...
• 
  
• Teams of 2-3
• 
  
• 4 rounds
• 
  
• 10 Man Makers (45/25)(7 per partner)(partners must stand with dumbbells and thruster them after pushups and row)
• 25 Partner Med Ball Situps (20/14)
• 400 M med ball run