20140613

partner wod:

400m relay
60 box jumps
50 push press
60 toes to bar
50 front squat
60 wall balls
200m partner carry

20140611

2 min amrap at each station. rest 1 min in between

#1.
6 broad jumps
6 push ups

#2.
6 mountain climbers
6 sit ups

repeat each station x2

complete 100 squats 65/95

athletes choice to switch between front and back as needed

20140609

negative pull ups 3-3-3

partner wod:

5 clean and jerk
as many ball slams as possible

switch

if no partner:
3 clean and jerk
10 ball slams

20140602

Partner Wod:
50 push press
Row 500 m
40 push press
Row 500 m
30 push press

20140530

every minute on the minute for 20 min

5 thrusters 65/95
5 pull ups
5 burpees

20140521

Deadlift 6x1 @70,75,85,95,100. new max

WOD: 25-20-15-10-5
Sumo deadlift high pull 115/75
hand release push up

20140508 (6am, 5:30pm & 7:00pm)

3 rounds:

In 4min, run 400m, then, with remaining time, max reps of clean and jerk, 115/155
Rest 1min