7/19/2013

WOD:
100 m run
100 m burpee broad jump
20 hang power snatch 95/65
30 hr push-ups
40 wall balls
30 hr push-ups
20 hang power snatch 95/65
100 double unders

7/18/1982

Shaina was born 31 years ago.

Skill:
31 Grasshoppers
31 abmat sit-up
31 grasshoppers
31 see the lights 45/25

WOD: “Shaina”
31 Barbell Step Ups 95/65@24/20
31 Squat Clean and push jerk 135/95

July 15, 2013

Skill
EMOM 16 minutes
Even 1 hang snatch
Odd 10 box jumps

WOD
21-15-9
Toes to bar
kb swings 70/50
Run 400 m

7/3

Skill:
Ring Rows
(feet on box if possible)
5×15(or best effort)

WOD
Tabata hspu
Rest 30 sec
Tabata unbroken plank hold
Rest 30 sec
Tabata KB Snatch 53/35

Score is lowest round of each movement. On the plank hold a rep equals 1 sec. Once person comes down they cannot restart the plank until the next round

7/2

Skill:
Front rack lunge
4×8(4/4)

WOD
4 min AMRAP
1, 2, 3, 4, 5….
pistols
ovhd squats 135/95
burpee box jumps
Rest 1 min
8 min AMRAP