6/1/13

One partner works while the other runs. Both partners must do each movement and run each distance. 
Runs don't count for anything. Total rep scoring. 

• Get up situps (45/25) (800m run) 
• Goblet squats (55/35)(400m) 
• KB swings (55/35) (200m)

5/31/13

• SWOD then...
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• 8 rounds
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• 7 ring dips
• 10 Sumo DLHP (70/53)
• 100 M run

5/30/13 - Please wear RED for Bella!

• http://www.caringbridge.org/visit/bellart - please click on this link to learn more about this beautiful and strong child and her story. Also please wear RED for your WOD in her honor
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• 
  
• SWOD then...
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• 1,2,3...7,8,7,6...1 
• DB/KB Thrusters (55/35) 
• Burpees 
• * 1 rope climb / 3 strict pullups after each set

5/29/13 - Regionals WOD 6

• SWOD then...
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• 100 Double Unders / Jumping Jacks
• 50 HSPU / 2x modified 
• 40 T2B 
• 30 Shoulder to Overhead (165/105) 
• 90 ft Walking lunge with front rack (165/105) 
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• **17 min cap**

5/28/13 - 2013 Regional WOD 5

• SWOD then...
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• 21-15-9
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• Deadlifts (315/205)
• Box Jumps (30"/24")
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• ****notes: There is a STRICT 10 minute cap on this. You can NOT do RX weight on the DL unless you can do more than 5 reps unbroken at a time!
• If your trainer says lighter weight, please listen! ****
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• cool down: 3x60 sec plank hold with 60 sec rest