06-17-2011

WOD

Rest Day

PLT WOD

3 Rounds for time

10 Hand stand push-ups
25 Sit-ups
Jump rope 5 min

06-15-2001

WOD
Back Squat
3-3-3-3-3

PLT WOD
APFT

2min Sit-ups
2min Push-ups
2 mile run

06-14-2011

WOD
3 Rounds for time

Row 1000m
50 Box jumps
50 Burpees
800m Run

06-13-2011

WOD

ARAP in 15 min
15ft Rope climb x 1
10 Ring dips
20 Wall ball shots 20lb ball

PLT WOD
100 Sit-ups with ab mat
50 Squats
25 Pull-ups

06-10-2011

WOD
Rest Day

PLT WOD

10 min jump rope
15 min run
10 min jump rope

06-10-2011

WOD
Push Jerk
2-2-2-2-2-2-2-2-2-2

PLT WOD
4 rounds for time
50 Sit-Ups
Max set of push-ups
Max set of pull-ups

06-08-2011

WOD
Rest Day

PLT WOD

100 KB swings
1 mile run

06-07-2011

WOD
Snatch Balance
1-1-1-1-1-1-1

PLT WOD

100 Sit Ups
100 Double Unders
100 Pull Ups

06-06-2011

WOD
30 Burpees
45 Pound Two arm ground to over head 40 reps
50 Toes to bar
100 foot walking lunges with 45 pound plate over head
150 sprint

PLT WOD

20 min ARAP
25 Handstand Push-Ups
50 Pistols
75 Pull-Ups

06-05-2011

WOD
100 Pull-ups
100 KB Swings
100 Double Unders
95lb Over head squat

PLT WOD
4 rounds for time
25 Push-ups
25 Sit-ups
25 double unders
25 squats

06-06-2011

WOD

40lb Dumbbell hang snatch right arm 10 reps
15ft rope climbs 1 Assent
40lb Dumbbell hang snatch left arm 10 reps
15ft rope climbs 1 Assent

PLT WOD
APFT

2 min push ups
2 min sit-ups
2 mile run

06-04-2011

WOD

Power Clean
1-1-1-1-1-1-1

PLT WOD
10 Rounds of
12 Pull-ups
12 Burpees