2/22/12
“GWOD”
Gymnastics!
Hollow Rock-
Around the Clock-
Posterior Hold-
Then…
50-Feet together burpees
2/21/12
SWOD
Press
3×3
WOD
In 2 mins complete 30 Double Unders
(RX must be UNBROKEN)
then AMRAP following/rest 1 min between rounds
1-Med Ball Deficit Push ups
2-Chin ups
3-Med Ball Deficit Push ups
4-Chin ups
5-Med Ball Deficit Push ups
6-Chin ups
2/20/12
SWOD
Back Squat
3×3
WOD
400M Run
50 Air Squats
4 Rounds for time!!!
2/15/12
WOD
400M Run w/ Medball #14W/#20M
25-Pullups
25-Burpees (lateral jump over paralette)
500M Row
25-GHD Situps
25-Wall Ball #14W/#20M
800M Run
For Time!!!
2/15/12
SWOD
Strict Press
3×5
WOD
10 ATW`s (per side)
12 Ring Rows
15 Ball Slams
30 count handstand hold
5 Rounds for time!
2/14/12
SWOD
Hang Clean
10×1
WOD
8 Rounds (each round every two minutes)
200M Sprint
2/13/12
SWOD
Back Squat
3×5
WOD
15 pushups (hand release)
15 T2B
15 Air Squats
15 min AMRAP
2/10/12
SWOD
Deadlift
5×5
WOD
4 Rounds
200M Run
Max effort OHKB Swings
1min rest
(Choose your weight, max # of swings you can do unbroken. Total weight moved = score)
2/9/12
SWOD
“L” hang
5 x max effort
WOD
In 15 minutes or less complete
250 Double Unders
5 Burpees on the minute
(begin w/ burpees)
2/8/12
SWOD
5×3 Front Squat
WOD
21-15-9 for Time:
Push Press/Jerks #135M/#95W
Front Squats #135M/#95W
Box Jumps 24M/20W
