WOD “McGhee” 30 Minute AMRAP 5 Deadlifts 275/185 13 Pushups 9 Box Jumps 24/20 Cashout 50 Med ball situps

SWOD Back Squat 5-5-3-3-3-1-1-1 WOD 10 Rounds 10 Wall Balls 20/14 10 Power Cleans 95/65    

Warmup 400 meter row 10 KB cleans (each arm) 10 KB rack squats (each arm) 10 KB Push press (each arm) Waiter walk tape line to tape line, and switch arms. SWOD: KB overhead squat. WOD: 100 KB snatches (alternating arms, weight must make contact with ground on each rep) EMOTM (every minute on the Read more about 1.30.2013[…]

SWOD 5×5 Snatch WOD (inspired by WODsomniac 10-3-10) 10 Minute AMRAP 15 Front Squats 95/65 10 Box Jump overs 5 Ring dips Then: 3 Minute max Pullups Then: (10 Minute time cap) 500 Meter Row 50 Kb Swings 53/35 30 hand release pushups

SWOD Shoulder Press 5-5-3-3-3-1-1-1 Go For 1-Rep Max WOD Death by Pushups Cash Out 10 Shuttle sprints 1-minute rest between. Score for cashout is slowest round.

Skill Pullups “Sean” Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps

Warm-up Tabata KB cleans, Tabata KB rack squat, Tabata KB press. Switch arms between rounds WOD 15 minute AMRAP of; Turkish-get-up with object on flat knuckles. This will force you to work on your form. If you drop the object at anytime during the movement a five burpee penalty will be enforced on thespot, and Read more about 1.23.2013[…]

Skill WOD OHS and Snatches Amber Kaye Smith’s Birthday WOD HAPPY BIRTHDAY AM! 10-9-8-7-6-5-4-3-2-1 Snatches 95/65 1-2-3-4-5-6-7-8-9-10 OHS 95/65 5 Pushups between each round