WOD 5/23/13

“Randy”

75 Power Snatches

WOD 5/22/13

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Squats

WOD 5/21/13

Clean & Jerk

1-1-1-1-1-1-1

*That’s full squat clean and jerk folks NOT power clean and jerk.

WOD 5/20/13

“Nancy”

5 Rounds for time of:

400m

15 Overhead Squats 95#/65#

WOD 5/18/13

“1600m Row”

Nothing else to say.. Haul butt! 

WOD 5/17/13

“Bench Press”

1-1-1-1-1-1-1

Then,

“Grace”

30 Clean & Jerks for time.

WOD 5/16/13

“Shoulder Press”

1-1-1-1-1-1-1

Then, 

“Power Clean”

1-1-1-1-1-1-1

Aux:

4 x 200m w/60s rest. 

WOD 5/14/13

“Filthy Fifty”

For time:
50 Box jump, 24″/20″
50 Jumping pull-ups
50 Kettlebell swings, 35#/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35#
50 Good Mornings / *(Back Extensions for BBM only)
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders

WOD 5/13/13

“Tabata This”

Tabata Row

rest 1 minute

Tabata Squats

rest 1 minute

Tabata Pullups

rest 1 minute

Tabata Pushups

rest 1 minute

Tabata Situps

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

WOD 5/11/13

“Push Press”

1-1-1-1-1-1-1