Saturday 20121229

WOD#1: complete for time:

500m row (400m run as sub)
50 backward double unders
400m run
40 box jumps @ 24
300m row (200m run as sub)
30 squats w/ 50# KB
200m run
20 single arm KB swings @ 30#
1 mile run
10 overhead squats @ 135#

WOD#2: 20 min AMRAP:

10 power cleans @ 135#
20 abmat sit ups

Saturday 20121222

WOD#1: (5) - 3minute rounds
1 minue at each station with a 1 minute rest of :

row for max calorie burn (set @7)
max burpee box jumps @ 24"
max double unders (reg jump ropes for those who can not do DUs fluently)

*add all reps plus calories for each round

WOD#2: pull ups EMOM
start with one the first min, increasing by one each min.
each round must be unbroken, WOD stops when you can't complete
a round unbroken.

WOD#3: 21-15-9
decline bench @ 95#
squat thrusters @ 95#

Saturday 20121215

WOD#1 -
 row 1000m
run 2 miles

WOD#2 -
40 hangcleans @ 125#

* every time you drop the bar to reset,
you have to do 10 burpees before you start the cleans again.

Saturday 20121208

WOD#1-
row 800m
50 medball squats 15#
run 800m
50 box jumps @ 20"
run 800m
50 double unders

rest 5-10min

WOD#2
10 MIN AMRAP
5 pull ups
10 push ups
15 sit ups

rest 5-10min

WOD#3
15 min (EMOM) @ 95#
2-straight leg deadlifts
2-cleans
2-press