4.30.2013

SWOD 3 Minutes Max Rope Climbs WOD 5 Rounds 5 Ring Dips 10 Push Presses 95#/65# 15 KB Swings 53#/35# 20 Box Jumps 24″/20″ Ragnar/Spartan Cashout 5×100 Meter Sprints Run 2 Miles

4.29.2013

Warmup (10 Minutes) SWOD Find 1-rep Max Front Squat (15 Minutes) WOD 7 Minute AMRAP 7 Burpees 7 Pullups 1 Minute Transition 7 Minute AMRAP 7 Wall Balls 20/14 7 Front Squats @60% max 1 Minute transition 7 Minute AMRAP 200 Meter run 2 Sled Pushes

4.24.2013

KB WEDNESDAY WOD Rx 53/35 10-20-30-20-10 Starting and ending with a 50 meter sprint and one in between each round. KB Rack Squat KB Push Press KB Squat Press 30 Minute Cap If time remains Tabata Abs