9.30.2015

Warmup 3 Rounds 100 Meter Run 10 KB American Swings 35/26 10 Walking Lunges 10 Situps Then: 10 Minute Cap “Annie” WOD-25 Minute Cap 3 Rounds for time: 200 Meter Run 20 Single Arm KB Rack Squats 30 KB Push Press 40 Alternating Single Arm KB Russian Swings Comp (70/53) Rx+ (62/44) Rx (53/35)

9.29.2015

Photo Cred Steve Arnoldus SWOD SNATCH MAX WOD 3 Rounds 20 Pistols 10 T2B 400 m Run SPARTAN WOD OPTION Run 800 Meters 20 4-count mountain climbers 5 Rope Climbs 50 Meter Overhead lunges 50 Situps 30 Burpees Run 800 Meters

9.23.2015

SWOD Abs… Medball situps/russian twists WOD 4 Rounds 4 Minutes Run 400 Meters With remaining time on Rounds 1 and 3 complete as many KB Swings (53/35; Rx+ 62/44 Comp 70/53) as possible. On rounds 2 and 4 complete as many KB Pushups as Possible. Rest 1 Minute between rounds.